Spring Avocado Chickpea Wraps (Printable Version)

A vibrant mix of avocado, chickpeas, fresh veggies, and zesty dressing wrapped in crisp lettuce leaves.

# What You Need:

→ Salad Base

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 large ripe avocado, diced
03 - 1/4 cup red onion, finely chopped
04 - 1/2 cup cucumber, diced
05 - 1/2 cup cherry tomatoes, quartered
06 - 1/4 cup fresh parsley or cilantro, chopped

→ Dressing

07 - 2 tablespoons fresh lemon juice
08 - 2 tablespoons extra virgin olive oil
09 - 1 teaspoon Dijon mustard
10 - 1 small garlic clove, minced
11 - 1/2 teaspoon sea salt
12 - 1/4 teaspoon freshly ground black pepper

→ Assembly

13 - 8 large crisp lettuce leaves, romaine or butter lettuce variety
14 - Optional garnish: sliced radishes, shredded carrots, or sprouts

# Steps:

01 - In a large mixing bowl, combine drained chickpeas and diced avocado. Gently mash together with a fork, leaving some chickpeas whole to maintain texture variation.
02 - Add chopped red onion, diced cucumber, quartered cherry tomatoes, and fresh chopped parsley or cilantro to the chickpea mixture. Mix gently to combine.
03 - In a small bowl, whisk together fresh lemon juice, extra virgin olive oil, Dijon mustard, minced garlic, sea salt, and freshly ground black pepper until emulsified.
04 - Pour the prepared dressing over the chickpea and vegetable mixture. Toss gently to coat all ingredients evenly.
05 - Lay out washed and thoroughly dried lettuce leaves on a clean work surface.
06 - Spoon the dressed salad mixture into the center of each prepared lettuce leaf, dividing equally among all eight leaves.
07 - Top each filled wrap with optional garnishes such as sliced radishes, shredded carrots, or sprouts. Fold the lettuce leaves around the filling to create wraps and serve immediately.

# Expert Advice:

01 -
  • Ready in 15 minutes with zero cooking, perfect for those mornings when the kitchen needs to move fast.
  • Tastes more vibrant and alive than you'd expect from such simple ingredients, thanks to that lemon-garlic dressing doing all the heavy lifting.
  • Works for literally every dietary preference at your table—vegetarian, vegan, gluten-free all in one bite.
02 -
  • Wet lettuce leaves will fall apart the second you try to fold them—drying them properly is non-negotiable and takes 30 seconds with a towel.
  • Mashing the avocado and chickpeas creates a creamy base that holds the other ingredients stable instead of everything sliding out the bottom like a failure.
  • Prepare the salad and dressing separately if you're making this ahead; mixing them early turns your wrap into mushy disappointment within an hour.
03 -
  • Use a sharp knife when chopping vegetables so you're slicing, not smashing, which preserves texture and prevents juice loss.
  • If avocado isn't ripe enough, let it sit on your counter overnight instead of forcing an underripe one into service—it's worth the patience.
  • Toast sunflower or pumpkin seeds in a dry pan and sprinkle them over the finished wrap for protein boost and a satisfying crunch that elevates everything.
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