Vegan Chickpea and Avocado Lettuce Wraps
Mashed chickpeas, avocado, and veggies loaded into crisp lettuce leaves for a refreshing, protein-rich, plant-based wrap situation.
Ingredients
- 1 can 15 oz chickpeas, drained
- 1 ripe avocado
- 1/4 cup diced red onion
- 1/4 cup chopped cherry tomatoes
- 1 tbsp lemon juice
- 1/2 tsp garlic powder
- Salt and pepper to taste
- 4 large lettuce leaves romaine or butter
- Optional: hot sauce or tahini drizzle
Instructions
- Smash chickpeas in a bowl using a fork until chunky, not baby food.
- Add avocado, lemon juice, onion, garlic powder, salt, and pepper.
- Mix until it’s a creamy, dreamy spreadable mix.
- Lay out lettuce leaves like they’re your canvas.
- Spoon in the mixture, top with tomatoes, and optional hot sauce or drizzle.
- Fold or roll and enjoy like the classy queen you are.
Notes
🧪 Nutritional Values (Per Wrap)
- Calories: 190
- Total Fat: 8g
- Saturated Fat: 1g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 6g
🌿 Vitamins & Minerals (Per Wrap)
- Vitamin A: 28%
- Vitamin C: 20%
- Folate: 24%
- Iron: 10%
- Potassium: 12%
💡 Notes & Tips
- Don’t over-mash—texture is your friend, not your enemy.
- Add shredded carrots or bell peppers for crunch.
- Use iceberg for maximum crisp or romaine for a sturdy base.
- Make extra—leftovers make fab sandwich filling too.
- Pair with iced green tea and your favorite rom-com.