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Easy Chickpea Lettuce Wraps

5 from 2 votes

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These Easy Chickpea Lettuce Wraps, loaded with fresh veggies and luscious tahini sauce, makes a delicious, quick and easy way to get a meal on the go.

Three chickpea lettuce wraps with tomato, cucumber, onion, carrot shreds, and chopped parsley on a black rectangular plate.

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Great anytime of year, but especially for those warm weather days, these easy vegan chickpea lettuce wraps steal the show! In just 10 easy minutes you can have flavorful, fresh lettuce wraps that are light, healthy and oh so satisfying.

Yes, these lettuce wraps are healthy too! They are loaded with protein and fiber from the canned chickpeas and nutrients from the medley of lettuce leaf loaded veggies. There’s also plenty of additional benefits of healthy fats from nutritious vegan sauces like our tahini sauce or similar condiments like creamy avocado dressings.

With chickpea lettuce wraps you can get creative! Try a bunch of other vegetables and maybe some ground nuts like walnuts or almonds. You could even add sunflower seeds or cooked rice.

How about playing around with spicy chickpea lettuce wraps using various hot sauces, even various types of mustard. Have some fun experimenting!

There really are limitless combinations to create super filling blends that are simply wonderful for these lettuce wraps no matter what you use! They can be prepared in a flash and leave you so satisfied!

Chickpea Lettuce Wrap Ingredients

Beyond the chickpeas and lettuce, the ingredients can really vary depending on your personal tastes. Here’s a list of suggested fillings for these lettuce wraps:

Lettuce, tomato, cucumber, cup of chickpeas, cup of tahini sauce, sprig of parsley, red onion slices, and a bowl of shredded carrot with name tags for each
  • Romaine Lettuce – other lettuce varieties like butter lettuce or bib lettuce work well too.
  • Chickpeas – canned & drained, or cook from dried.
  • Tomato – Fresh sliced Roma or other variety of choice.
  • Cucumber – fresh and crisp, sliced.
  • Onion – chopped onion, red, sweet or white according to preference.
  • Tahini Sauce – or this easy Hummus Dressing.
  • Various Herbs – fresh parsley or other aromatic herbs of preference.

How to make Chickpea Lettuce Wraps

To make these lettuce wraps, start with the lettuce leaves. The inner leaves of a head of romaine lettuce or other lettuce leaves that are cup or boat shaped are best to easily hold the chickpea filling, other veggies, and tahini sauce.

Make sure to rinse the leaves before assembling the lettuce wraps. If the leaves are a little wilted, you can soak them in a bowl of cold water for about 5 minutes to crisp them up. You can assemble the rest of the ingredients while the leaves are soaking.

Prepare the vegetables by slicing and chopping them so that they are bite sized pieces. Next, drain and rinse the canned chickpeas using a strainer. (Hint: you can save the chickpea liquid called aquafaba for making whipped toppings or for an egg replacer in baking. It freezes well for later use.)

Add the drained and rinsed chickpeas (up to 1/3 cup) with the rest of the vegetable filling to each lettuce wrap, then drizzle a few tablespoons of tahini (or other preferred sauce) on top of the filling to taste. Serve immediately and enjoy these chickpea lettuce marvels.

Note: you can air fry canned chickpeas for a crispier alternative. A 15 ounce can of chickpeas drained and rinsed can be cooked in a air fryer for 8 to 12 minutes at about 375 to 385o F. Check after 8 min for doneness and stir for even cooking. Season as desired.

Three chickpea lettuce wraps with tomato, cucumber, onion, carrot shreds, and chopped parsley on a black rectangular plate.

Frequently Asked Questions about Chickpea Lettuce Wraps

Can other beans be substituted for chickpeas?

Yes, any other type of beans can be substituted for chickpeas. They can be seasoned just the same as chickpea lettuce wraps.

How long can chickpea lettuce wraps be stored in a refrigerator?

The lettuce and vegetable filling can be kept in a refrigerator for about 3-5 days in air tight containers. It’s best to store the filling and lettuce leaves in separate containers.

Can chickpea lettuce wraps be stored in a freezer?

While chickpeas and other types of beans can be stored in a freezer, lettuce and other parts of the vegetable filling do not generally freeze well.

Are chickpea lettuce wraps gluten free?

Chickpeas, other beans, lettuce and any vegetable filling is gluten free. Make sure to use a gluten free dressing.

More chickpea recipes:

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Three chickpea lettuce wraps with tomato, cucumber, onion, carrot shreds, and chopped parsley on a black rectangular plate.

Easy Chickpea Lettuce Wraps

Bob Sklenicka
These Vegan Chickpea Lettuce Wraps are a delicious, quick and easy way to get lunch on the go.
5 from 2 votes
Prep Time 10 minutes
Total Time 10 minutes
Course Lunch
Cuisine American, Mediterranean
Servings 1
Calories 257.1 kcal


  • 2 large inner leaves of Romaine lettuce
  • cup chickpeas drained and rinsed
  • 3 tomato slices
  • 3 cucumber slices
  • 2 onion slices
  • ¼ cup grated carrot
  • 2 Lemon Garlic Tahini Sauce or other vegan sauce of preference
  • ¼ tsp fresh parsley to garnish
  • tsp salt, to taste


  • Place 2 lettuce leaves on a plate.
  • Add each of the veggie ingredients, top with the chickpeas.
  • Drizzle the Tahini Sauce over the top and garnish with chopped fresh parsley.


Nutrition calculations are approximate.


Serving: 1gCalories: 257.1kcalCarbohydrates: 24.9gProtein: 10.5gFat: 14.3gSaturated Fat: 2.2gPolyunsaturated Fat: 5.6gMonounsaturated Fat: 4.6gSodium: 423.3mgPotassium: 494.38mgFiber: 8.74gSugar: 7.07gVitamin A: 340.02IUVitamin C: 13.93mgCalcium: 94.27mgIron: 3.27mg
Keyword Carrots, Chickpeas, Dairy Free, Lunch, Seasoning, Tomatoes
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By on April 30th, 2023

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