10-Minute Chickpea Salad Lettuce Wraps | picklesnhoney.com #chickpea #salad #lettuce #wrap #vegan #recipe #lunch #appetizer

15-Minute Chickpea Salad Lettuce Wraps

10-Minute Chickpea Salad Lettuce Wraps | picklesnhoney.com #chickpea #salad #lettuce #wrap #vegan #recipe #lunch #appetizer

Egg salad: love it or hate it? It’s one of those foods that’s very polarizing, right on par with tuna salad and mayonnaise in general. These chickpea salad lettuce wraps remind me of both, but before you decide they’re not for you, keep in mind that this salad is completely vegan—no egg, no tuna, no mayo.

The creaminess comes from mashed avocado, and there’s a subtle but familiar salty/briny flavor from Dijon mustard and capers. I went a little off the beaten path with a couple of ingredients, namely nutritional yeast and tahini, which somehow just work. At the same time, though, I also kept it classic and mixed in diced celery, red onion, and parsley, plus a generous squeeze of lemon.

10-Minute Chickpea Salad Lettuce Wraps | picklesnhoney.com #chickpea #salad #lettuce #wrap #vegan #recipe #lunch #appetizer

You could absolutely serve this chickpea salad on your favorite bread and maybe slice it diagonally for full-on elementary school nostalgia (crust or no crust is up to you!). I happen to like it best as a lettuce wrap using bibb or butter lettuce, topped with a few sliced tomatoes and a little more red onion for texture. It’s a very easy lunch, especially if you make the chickpea salad the night before. And even if you don’t plan ahead, it only takes 10-15 minutes, max, to throw together.

10-Minute Chickpea Salad Lettuce Wraps | picklesnhoney.com #chickpea #salad #lettuce #wrap #vegan #recipe #lunch #appetizer

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15-Minute Chickpea Salad Lettuce Wraps

10-Minute Chickpea Salad Lettuce Wraps | picklesnhoney.com #chickpea #salad #lettuce #wrap #vegan #recipe #lunch #appetizer

15-Minute Chickpea Salad Lettuce Wraps

Gluten Free, Vegan,

Serves: 8 small wraps


Prep Time: 15 minutes

A wholesome and equally high protein take on egg/tuna salad, with creamy avocado instead of mayo and crisp lettuce instead of bread. This easy recipe takes just a few minutes to prepare and makes a great appetizer or lighter meal.

10-Minute Chickpea Salad Lettuce Wraps | picklesnhoney.com #chickpea #salad #lettuce #wrap #vegan #recipe #lunch #appetizer

15-Minute Chickpea Salad Lettuce Wraps

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Ingredients

For the chickpea salad:

  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1/2 medium avocado, pitted
  • juice of 1 small lemon
  • 2 tablespoons nutritional yeast
  • 1 tablespoon tahini
  • 1 tablespoon dijon mustard
  • 1 clove garlic, minced
  • sea salt and pepper, to taste
  • ¼ cup diced celery
  • ¼ cup diced red onion
  • ¼ cup parsley, finely chopped
  • 1 tablespoon capers, drained

For the wraps:

  • 1 head bibb or butter lettuce
  • tomato and red onion slices (or whatever fixings you like)

Cuisine: Gluten Free, Vegan Servings: 8 small wraps

Prep Time: 15 minutes

A wholesome and equally high protein take on egg/tuna salad, with creamy avocado instead of mayo and crisp lettuce instead of bread. This easy recipe takes just a few minutes to prepare and makes a great appetizer or lighter meal.

Instructions

  • To a medium bowl, add the chickpeas, avocado, lemon juice, nutritional yeast, tahini, mustard, garlic, and generous pinches of salt and pepper. Mash with a potato masher or a fork until all of the ingredients are thoroughly combined (leave some whole chickpeas for texture). Stir in the celery, onion, parsley, and capers. Season to taste.
  • Assemble the wraps with your favorite fixings.

Notes [2]

Leftover chickpea salad will keep for about 2-3 days in the fridge.

Recipe very lightly adapted from my Avocado Chickpea Salad Sandwiches and Tofu Eggless Salad.

Copyright © 2019 Amanda Maguire for Pickles & Honey

Leave a Comment

  1. Lauren says

    These sound perfect Amanda! It’s been too hot to cook so I’ve been eating cereal and pita chips + hummus on repeat. This is a MUCH healthier option. I love that it’s simple and fast!

    1. I completely agree about the heat! It’s finally cooled off a bit today and I’m loving it. I’m thinking I may even use my oven. 😉

  2. Meredith says

    I adore this recipe, Amanda. I made it twice last week (once was for a 4th of July BBQ and everyone loved it!), and I’m bringing it for lunches to work this week. It’s light but filling and I love that it’s portable. Thank you for another great recipe!

    1. Thank you, Meredith! Your positive feedback really brightened my day. 🙂

  3. Sharon says

    I was away last week and am just catching up on blogs. Can’t wait to make these lettuce wraps soon – they sound very easy.

    1. They are SO easy, Sharon! I hope you love them. 🙂

  4. Amber says

    This is perfect! It’s too damn hot to cook!

    1. I love summer, but the heat lately…it’s too much!

  5. Molly says

    These are adorable! I love lettuce wraps and chickpeas. 🙂 I’m thinking I will top mine with pickles and little farmer’s market tomatoes and maybe chives also.

    1. Those toppings sound amazing, Molly! I’ve been on a big pickle kick lately, especially the bread and butter kind. 🙂

  6. Chickpea is one of my favorites, combine that with lettuce wraps and I’m in heaven. Thanks so much for this recipe!

    1. Thanks for commenting, Diego!

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