Creamy Chickpea Salad Lettuce Wraps
A refreshing and protein-packed chickpea salad, mashed and mixed with crunchy vegetables and a creamy dressing, served in crisp lettuce cups.
- Prep: 10 min
- Total: 10 min
- Servings: 3.5
- Cuisine: American
- Difficulty: Easy
- Cost: $6.54/serving
Dietary
- Vegetarian
- Gluten-Free
- Dairy-Free
- Soy-Free
- High-Fiber
- Low-Sodium
- Low-Sugar
- Pescatarian
Tags
- no-cook
- quick
- healthy
- savory
- fresh
Ingredients
- 15 ounce chickpeas (no salt added, drained and rinsed)
- 0.25 cup light mayonnaise (low sodium variety)
- 2 tablespoon unsweetened almond milk (plain, unsweetened)
- 0.5 red bell pepper (finely diced)
- 0.25 cup carrots (finely diced)
- 2 tablespoon fresh parsley (chopped)
- 1 tablespoon lemon juice (fresh)
- 1 teaspoon Dijon mustard (no salt added)
- 0.5 teaspoon onion powder
- 0.25 teaspoon garlic powder
- 0.25 teaspoon black pepper
- 7 lettuce leaves (large)
Instructions
- In a medium bowl, add the 15 ounce can of drained and rinsed chickpeas. Use a fork or potato masher to lightly mash the chickpeas until chunky but not completely smooth.
- Stir in 1/4 cup light mayonnaise, 2 tablespoons plain unsweetened almond milk, 1/2 finely diced red bell pepper, 1/4 cup finely diced carrots, 2 tablespoons chopped fresh parsley, 1 tablespoon fresh lemon juice, 1 teaspoon Dijon mustard, 1/2 teaspoon onion powder, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper.
- Mix until well combined. Taste and adjust seasonings if desired (ensuring to stay within low sodium guidelines).
- Divide the chickpea salad evenly among the 7 large lettuce leaves. Fold or roll the lettuce leaves to create wraps.
- Serve immediately.
Notes
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Serve with fresh carrot sticks or bell pepper strips.
Nutrition (per serving)
- Calories: 210
- Protein: 11.8 g
- Carbohydrates: 26.5 g
- Fat: 7.7 g
- Fiber: 9.8 g
- Sodium: 120 mg
- Saturated Fat: 1.1 g
- Sugar: 3.7 g
- Cholesterol: 5 mg