Spring Clean Avocado Chickpea Wraps (Printable)

Vibrant avocado and chickpea wraps with crisp veggies and zesty dressing in crunchy lettuce shells.

# What You Need:

→ Salad Base

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 large ripe avocado, diced
03 - 1/4 cup red onion, finely chopped
04 - 1/2 cup cucumber, diced
05 - 1/2 cup cherry tomatoes, quartered
06 - 1/4 cup fresh parsley or cilantro, chopped

→ Dressing

07 - 2 tablespoons lemon juice
08 - 2 tablespoons extra virgin olive oil
09 - 1 teaspoon Dijon mustard
10 - 1 small garlic clove, minced
11 - 1/2 teaspoon sea salt
12 - 1/4 teaspoon freshly ground black pepper

→ Assembly

13 - 8 large crisp lettuce leaves (romaine, iceberg, or butter lettuce)
14 - Sliced radishes, shredded carrots, or sprouts for garnish (optional)

# How-To:

01 - In a large bowl, combine drained chickpeas and diced avocado. Gently mash together with a fork, leaving some chickpeas whole to maintain texture.
02 - Add the chopped red onion, diced cucumber, quartered cherry tomatoes, and fresh parsley or cilantro to the mixture. Toss gently to combine all ingredients.
03 - In a small bowl, whisk together lemon juice, extra virgin olive oil, Dijon mustard, minced garlic, sea salt, and freshly ground black pepper until fully emulsified.
04 - Pour the prepared dressing over the chickpea mixture and toss gently to coat all ingredients evenly.
05 - Lay out the washed and thoroughly dried lettuce leaves on a clean work surface.
06 - Spoon the salad mixture into the center of each lettuce leaf. Top with optional garnishes such as sliced radishes, shredded carrots, or sprouts if desired.
07 - Fold the lettuce leaves around the filling to create wraps. Serve immediately while the lettuce remains crisp and cool.

# Expert Hacks:

01 -
  • It's ready in 15 minutes, no cooking required, which means you're not standing over a stove when the weather's finally nice.
  • Lettuce shells beat bread by miles when you want to feel genuinely nourished rather than sluggish afterward.
  • Every bite has texture and flavor—the creamy avocado plays off crisp cucumber, the chickpeas give you something hearty to chew.
02 -
  • If you assemble these more than an hour ahead, the lettuce will start to soften from the dressing moisture—keep the salad and shells separate and combine right before eating.
  • That avocado will brown if exposed to air, so don't slice it until you're ready to use it, and the lemon juice in the dressing helps slow oxidation.
03 -
  • Pat your lettuce leaves completely dry after washing—moisture is the enemy of crunch and will make your wraps wilt within minutes.
  • Don't be shy with the dressing; a generous coating is what makes each bite taste cohesive rather than like separate components sitting in a leaf.
Return