How to Make the Perfect Garlic Herb Chickpea Lettuce Wraps
Mediterranean · Easy · 15 min · 2 servings
These garlic herb chickpea lettuce wraps are a light and wholesome meal you can pull together in just 15 minutes. Seasoned chickpeas with fresh herbs wrapped in cool crispy lettuce make for a quick and nutritious lunch.
Why this recipe works
This Garlic Herb Chickpea Lettuce Wraps recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 15 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 260 calories with 11g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 5 simple ingredients that you can find at any grocery store:
- 1 can chickpeas drained and rinsed
- 2 tbsp olive oil
- 3 cloves garlic minced
- 2 tbsp fresh parsley chopped
- 8 large butter lettuce leaves
Step by step instructions
Step 1: Saute Garlic
Heat olive oil in a skillet over medium heat. Add minced garlic and cook for 1 minute until fragrant and golden.
Step 2: Cook Chickpeas
Add drained chickpeas to the pan and season with salt, pepper, and a pinch of cumin. Toss and cook for 4 minutes until slightly crispy.
Step 3: Add Fresh Herbs
Remove pan from heat and stir in chopped fresh parsley. Taste and adjust seasoning as needed.
Step 4: Assemble Wraps
Spoon the garlic herb chickpeas into each butter lettuce leaf. Serve immediately with a squeeze of lemon juice.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- butter lettuce → romaine lettuce leaves or small tortillas
- fresh parsley → fresh cilantro or basil
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Skipping the step of rinsing canned chickpeas which can result in excess sodium and a tinny flavor
- Overcrowding the pan with chickpeas which causes steaming instead of light crisping
Nutrition facts
Per serving: 260 calories, 11g protein, 32g carbs, 10g fat, 8g fiber.
Ready to cook?
Get the interactive recipe with adjustable servings, built-in timers, and ingredient checklist.
View full recipe →