Save There's something magical about the combination of creamy avocado and hearty chickpeas. This Spring Clean Avocado Chickpea Salad Wrap brings together these nutritional powerhouses with crisp vegetables and bright flavors, all nestled in nature's perfect vessel—crunchy lettuce leaves. The result is a meal that feels simultaneously indulgent and wholesome, perfect for those days when you crave something light yet satisfying.
Save Each bite of these wraps delivers a symphony of textures—the buttery smoothness of avocado, the tender bite of chickpeas, the fresh crunch of vegetables, all enhanced by a zippy lemon dressing. The lettuce shells not only add another layer of crisp freshness but also make these wraps delightfully portable for picnics and lunch boxes.
Ingredients
- Salad Base
- 1 (15-oz/400 g) can chickpeas, drained and rinsed
- 1 large ripe avocado, diced
- 1/4 cup (30 g) red onion, finely chopped
- 1/2 cup (80 g) cucumber, diced
- 1/2 cup (70 g) cherry tomatoes, quartered
- 1/4 cup (10 g) fresh parsley or cilantro, chopped
- Dressing
- 2 tbsp lemon juice (about 1/2 large lemon)
- 2 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- 1 small garlic clove, minced
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
- Assembly
- 8 large crisp lettuce leaves (e.g., romaine, iceberg, or butter lettuce)
- Optional: sliced radishes, shredded carrots, or sprouts for garnish
Instructions
- Step 1: Create the base
- In a large bowl, combine chickpeas and avocado. Gently mash together with a fork, leaving some chickpeas whole for texture.
- Step 2: Add the fresh elements
- Add the red onion, cucumber, cherry tomatoes, and chopped parsley or cilantro. Mix well.
- Step 3: Prepare the dressing
- In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, minced garlic, salt, and pepper.
- Step 4: Combine
- Pour the dressing over the chickpea mixture and toss gently to coat all ingredients evenly.
- Step 5: Assemble the wraps
- Lay out the washed and dried lettuce leaves. Spoon the salad mixture into the center of each leaf.
- Step 6: Garnish
- Top with optional garnishes like radishes, shredded carrots, or sprouts, if desired.
- Step 7: Serve
- Fold the lettuce leaves around the filling to create wraps. Serve immediately.
Zusatztipps für die Zubereitung
The key to these wraps is using ripe but firm avocados. They should yield slightly to pressure but not be mushy. When mashing the avocado and chickpeas, aim for a chunky texture rather than a smooth paste—those varying textures make each bite more interesting. If your lettuce leaves are on the smaller side, double them up to create sturdier wraps that won't tear when filled.
Varianten und Anpassungen
This versatile recipe welcomes many variations. For a Mediterranean twist, add chopped olives and crumbled feta cheese. To increase the protein content, mix in some quinoa or cooked edamame. Heat-lovers can add a diced jalapeño or a dash of hot sauce to the mixture. For a sweeter profile, incorporate diced mango or apple for unexpected bursts of flavor.
Serviervorschläge
These wraps make an ideal light lunch on their own, but they also pair beautifully with a cup of chilled gazpacho or a simple grain salad. For a more substantial meal, serve alongside sweet potato fries or a hearty vegetable soup. The bright flavors in these wraps complement the suggested chilled Sauvignon Blanc perfectly, or try them with a citrusy sparkling water for an alcohol-free option.
Save These Spring Clean Avocado Chickpea Salad Wraps represent clean eating at its most delicious. They remind us that healthy food doesn't require complicated techniques or hard-to-find ingredients—just thoughtful combinations of fresh, wholesome elements. Whether you're a seasoned plant-based eater or simply looking to incorporate more vegetables into your diet, these bright, satisfying wraps deserve a regular spot in your meal rotation.
Recipe FAQ
- → What type of lettuce works best as a wrap?
Crisp varieties like romaine, iceberg, or butter lettuce provide sturdy, crunchy shells ideal for holding the filling.
- → Can I prepare the filling ahead of time?
Yes, mix the avocado and chickpea base separately from the dressing and combine just before serving to keep flavors fresh.
- → What adds extra flavor to the dressing?
The combination of lemon juice, Dijon mustard, garlic, and olive oil creates a bright, zesty dressing that enhances the vegetables.
- → Are there options to increase protein content?
Incorporating feta cheese or toasted seeds adds protein and richness, keeping the dish satisfying.
- → How can I add more crunch to the wraps?
Adding diced celery, bell peppers, or garnishes like shredded carrots and radishes introduces extra texture and freshness.