Healthy Chickpea Lettuce Wraps

I’ve always loved finding new ways to make lunch more exciting. As someone who brings lunch to work most days, I know how boring the same old sandwich can get. These chickpea lettuce wraps have become my go-to lately – they’re fresh, filling, and take just minutes to put together. Plus, they’re a nice change from the usual lunch routine.

The best part about these wraps is how simple they are to customize. I usually prep the chickpea filling on Sunday when I’m making dinner for the week. Then all I have to do is scoop some into crisp lettuce leaves, add whatever toppings I’m in the mood for, and lunch is ready. My kids even started asking for them in their lunchboxes, which definitely counts as a win in my book.

Want something light but satisfying? These wraps check all the boxes. Looking for a meat-free option that still fills you up? I’ve got you covered. They’re perfect for busy days when you need something quick but don’t want to settle for takeout.

What Kind of Chickpeas Should I Use?

When it comes to canned chickpeas, you’ve got plenty of options at the grocery store. Regular or low-sodium canned chickpeas both work great in this recipe – just be sure to give them a good rinse and drain them well before using. While you could cook dried chickpeas from scratch, canned ones are a real time-saver and work perfectly fine here. The key is making sure they’re thoroughly dried after rinsing, which helps them get nice and crispy when you cook them. If your chickpeas came with loose skins, it’s worth taking a minute to remove them, as this will help the sauce stick better to the beans.

Options for Substitutions

This recipe is pretty flexible and you can make several swaps based on what you have in your pantry:

• Chickpeas: While chickpeas give this dish its signature texture, you could use black beans or even crumbled firm tofu. If using tofu, make sure to press it well first to remove excess moisture.
• Cornstarch: Arrowroot powder or potato starch work just as well – use the same amount. Regular flour can also work, but double the quantity.
• Honey: To make it vegan, swap honey with maple syrup or agave nectar. Brown sugar mixed with a tiny bit of water works too.
• Bibb lettuce: Any sturdy lettuce leaves will do – try romaine, butter lettuce, or even iceberg. Just avoid delicate lettuces that might tear easily.
• Sushi rice: Regular white rice, brown rice, or even quinoa make good alternatives. Just cook according to package instructions.
• Sesame oil: This gives a distinct flavor, but if you’re out, you can skip it – just add an extra pinch of toasted sesame seeds at the end.

Watch Out for These Mistakes While Cooking

The biggest challenge when making chickpea lettuce wraps is achieving that perfect crispy exterior on your chickpeas – skipping the crucial step of thoroughly drying them after rinsing will leave you with mushy results instead of that satisfying crunch. Another common mistake is overcrowding the pan while cooking the chickpeas; working in batches might take longer, but it ensures each chickpea gets properly crispy rather than steaming in a crowded pan. The sauce can become too thick if you add the cornstarch mixture too quickly or over heat that’s too high – instead, whisk it in gradually over medium heat and watch as it thickens to the perfect consistency. For the best texture contrast, make sure to pat your lettuce leaves completely dry before assembling, as wet lettuce can make the whole wrap soggy and difficult to eat.

What to Serve With Chickpea Lettuce Wraps?

These fresh and filling lettuce wraps work great as part of an easy weeknight spread! While they’re pretty satisfying on their own, I like to round out the meal with some simple Asian-inspired sides. A quick cucumber salad with rice vinegar and sesame seeds adds a nice crunch, while steamed edamame makes for perfect finger food alongside the wraps. If you’re extra hungry, try serving them with a side of miso soup or some crispy spring rolls – both complement the sweet and savory flavors of the chickpeas really well. For a fun DIY dinner, set everything out buffet-style and let everyone build their own wraps with extra toppings like shredded carrots, chopped peanuts, or sriracha sauce.

Storage Instructions

Keep Components: The cooked chickpea filling stays good in an airtight container in the fridge for up to 4 days. I recommend storing the lettuce leaves separately to keep them crisp – just wrap them in slightly damp paper towels and place them in a plastic bag in the crisper drawer.

Meal Prep: These wraps are perfect for meal prep! Make a big batch of the chickpea filling and portion it into containers. Cook your rice ahead too, but wait to wash and prep the lettuce leaves until you’re ready to eat. This way, everything stays fresh and you can assemble your wraps in just minutes.

Pack: Taking these for lunch? Pack the chickpea filling and rice in one container, and keep the lettuce leaves separate in another container with a slightly damp paper towel. When lunchtime comes around, just fill your lettuce cups and enjoy!

Preparation Time	10-15 minutes
Cooking Time	12-17 minutes
Total Time	22-32 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 30-35 g
• Fat: 40-50 g
• Carbohydrates: 100-110 g

Ingredients

• 2 cans chickpeas (15 oz each), drained and rinsed
• 1 tablespoon cornstarch
• 3 tablespoons oil suitable for high heat
• 3 tablespoons honey
• 1 minced garlic clove
• 1 1/2 tablespoons soy sauce
• Juice of half a lime
• 1 teaspoon tomato paste
• 1 teaspoon toasted sesame oil
• Bibb lettuce leaves, cooked sushi rice, and toasted sesame seeds for serving

Step 1: Prepare the Chickpeas

Begin by laying the rinsed chickpeas out on a few sheets of paper towel.

Gently pat them dry to remove any excess moisture, which will allow them to crisp up nicely in the pan.

Once dried, transfer the chickpeas to a bowl and toss them with cornstarch to ensure they are evenly coated.

Step 2: Cook the Chickpeas

Heat some oil in a large skillet over medium-high heat until it begins to shimmer.

Carefully add the cornstarch-coated chickpeas to the pan.

Cook them for 10-15 minutes, stirring occasionally, until the chickpeas are golden brown and crispy.

Be sure to monitor them closely to prevent burning.

Step 3: Make the Sauce

While the chickpeas are cooking, prepare the sauce.

In a small bowl, combine honey, minced garlic, soy sauce, lime juice, tomato paste, and sesame oil.

Stir these ingredients together until you have a smooth, well-mixed sauce.

Step 4: Combine and Heat Through

Once the chickpeas are crispy, add the prepared sauce to the skillet.

Stir to combine, ensuring all the chickpeas are coated with the sauce.

Cook for an additional 2 minutes or until the chickpeas are heated through and the sauce has slightly reduced and thickened.

Step 5: Serve and Garnish

Transfer the sauced crispy chickpeas to a serving dish.

Serve them with bibb lettuce for wrapping, sushi rice as a base, and a sprinkle of sesame seeds for garnish.

Enjoy your flavorful and crispy chickpea creation!