Spiced Chickpea Lettuce Wraps

Name: Spiced Chickpea Lettuce Wraps
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 6 servings
Cuisine: Middle Eastern
Ingredients: 2 can chickpeas (15 ounce, rinsed and drained); 1 tablespoon olive oil; 1 yellow onion (medium, diced); 2 clove garlic (minced); 1 tablespoon ground cumin; 1 teaspoon smoked paprika; 0.5 teaspoon chili powder; 0.25 cup vegetable broth; 1 head butter lettuce (large, leaves separated and washed); 2 avocados (ripe, sliced or diced); 1 lime (juiced); 0.5 cup plain Greek yogurt (plain); 1 tablespoon fresh cilantro (chopped); 0.75 teaspoon salt; 0.5 teaspoon black pepper; 1 can black beans (15 ounce, rinsed and drained); 0.5 cup fresh cilantro (chopped); 0.25 cup lime juice; 0.25 cup red onion (finely diced)

Crisp lettuce cups filled with warmly spiced chickpeas, topped with a zesty lime crema and fresh avocado, accompanied by a quick black bean salad.

Prep: 15 min
Cook: 10 min
Total: 25 min
Servings: 6
Cuisine: Middle Eastern
Difficulty: Easy
Cost: $2.39/serving

Dietary

Vegetarian
Gluten-Free
Nut-Free
Soy-Free
Egg-Free
High-Fiber
Pescatarian
Low-Sugar

Ingredients

2 can chickpeas (15 ounce, rinsed and drained)
1 tablespoon olive oil
1 yellow onion (medium, diced)
2 clove garlic (minced)
1 tablespoon ground cumin
1 teaspoon smoked paprika
0.5 teaspoon chili powder
0.25 cup vegetable broth
1 head butter lettuce (large, leaves separated and washed)
2 avocados (ripe, sliced or diced)
1 lime (juiced)
0.5 cup plain Greek yogurt (plain)
1 tablespoon fresh cilantro (chopped)
0.75 teaspoon salt
0.5 teaspoon black pepper
1 can black beans (15 ounce, rinsed and drained)
0.5 cup fresh cilantro (chopped)
0.25 cup lime juice
0.25 cup red onion (finely diced)

Instructions

For the chickpeas: Heat 1 tablespoon olive oil in a large skillet over medium heat. Add 1 medium diced yellow onion and cook until softened, about 3-4 minutes. Add 2 minced garlic cloves and cook for 1 minute more.
Stir in 1 tablespoon ground cumin, 1 teaspoon smoked paprika, and 1/2 teaspoon chili powder. Cook for 1 minute until fragrant. Add 2 cans rinsed and drained chickpeas and 1/4 cup water or vegetable broth. Bring to a simmer and cook for 5 minutes, allowing flavors to meld.
For the lime crema: In a small bowl, whisk together 1/2 cup plain Greek yogurt, juice of 1 lime, 1 tablespoon chopped fresh cilantro, and salt and black pepper to taste.
For the black bean salad: In a separate bowl, combine 1 rinsed and drained can black beans, 1/2 cup chopped fresh cilantro, 1/4 cup lime juice, and 1/4 cup finely diced red onion (if using). Season with salt and black pepper to taste.
Serve the spiced chickpea mixture with separated butter lettuce leaves for wraps. Garnish with sliced or diced avocado, and offer the lime crema and black bean salad on the side for customization.

Notes

To prep ahead, cook the spiced chickpeas and make the lime crema and black bean salad. Store separately in the refrigerator. Assemble the wraps just before serving to keep the lettuce crisp.

Nutrition (per serving)

Calories: 359
Protein: 15.2 g
Carbohydrates: 45.2 g
Fat: 14.4 g
Fiber: 12.5 g
Sodium: 1116 mg
Saturated Fat: 1.7 g
Sugar: 6.8 g
Cholesterol: 2 mg