Description
Fresh and flavorful lettuce wraps filled with perfectly seasoned crispy chickpeas and zesty cilantro sauce for a healthy, satisfying meal.
Ingredients
Scale
- 2 (15 oz) cans chickpeas (garbanzo beans), about 2 cups
- 1 tablespoon olive oil
- 1 teaspoon chili powder or paprika
- 1 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- Salt and freshly ground black pepper to taste
- 6–8 romaine lettuce leaves
- Diced onion, tomato, avocado, cucumber for topping (optional)
- 1/2 cup plain yogurt
- 1/4 cup fresh cilantro (include stems)
- 1 jalapeño pepper
- 1 clove garlic
- 1 tablespoon fresh lime juice
- 1 tablespoon avocado oil
- 1/4 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
Instructions
- Drain and rinse chickpeas, then lay them on paper towels. Pat completely dry – this step is crucial for achieving crispiness.
- Transfer dried chickpeas to a bowl. Toss with olive oil, chili powder, cumin, garlic powder, salt, and pepper until evenly coated.
- Heat a large skillet over medium-high heat. Add seasoned chickpeas and cook for 10-15 minutes, stirring occasionally until golden brown and crispy.
- While chickpeas cook, blend yogurt, cilantro, jalapeño, garlic, lime juice, avocado oil, salt, and pepper until smooth.
- Wash and dry romaine leaves thoroughly. Select the largest, most cup-shaped leaves for the best wraps.
- Place crispy chickpeas in lettuce cups, add desired toppings, and drizzle with cilantro sauce. Serve immediately.
Notes
- Thoroughly drying chickpeas is essential – any moisture will prevent them from getting crispy in the pan
- Don’t overcrowd the skillet when cooking chickpeas, as this creates steam and prevents proper browning
- Make the cilantro sauce ahead of time and refrigerate – the flavors improve after sitting for 30 minutes
- Choose the outer romaine leaves as they’re sturdier and form better cups for holding fillings
- Store leftover components separately to maintain freshness and texture
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Pan-frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2 wraps
- Calories: 285
- Sugar: 8g
- Sodium: 420mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 14g
- Cholesterol: 5mg
Keywords: healthy lettuce wraps, crispy chickpeas recipe, plant-based wraps, vegetarian lettuce cups, chickpea meal prep, fresh wrap recipes, protein-packed wraps, Mediterranean chickpeas