Chickpea Lettuce Wraps

Staff Writer
Chickpea Lettuce Wraps
Chickpea Lettuce Wraps
MeatlessMonday.com

Chickpea Lettuce Wraps

Chickpeas and mushrooms are seasoned both spicy and sweet in this Asian-influenced wrap. The lettuce leaf brings the dish together and offers a refreshing crunch to balance the filling’s assertive flavors. This recipe comes to us from Lindsay of Running with Tongs.

See all wrap recipes.

3
Servings
264
Calories Per Serving
Deliver Ingredients

Notes

*Note: Arrowroot is a thickening agent found in the spice section of most grocery stores.

Ingredients

  • 1 Teaspoon canola oil
  • 1 medium-sized onion, sliced thinly
  • 8 Ounces cremini mushrooms, sliced
  • One 15-ounce can chickpeas, drained
  • 1 Tablespoon hoisin sauce
  • 2 Teaspoons Sriracha
  • 2 Teaspoons sambal oelek
  • 1/2 Teaspoon onion powder
  • 1/2 Teaspoon garlic powder
  • Salt and pepper, to taste
  • 1 Teaspoon arrowroot*
  • 12 Boston, bibb, or romaine lettuce leaves

Directions

Heat the oil in a large skillet over medium-high heat. Add the onion and mushrooms and sauté until the onion is softened, about 3 minutes. Add the chickpeas, hoisin sauce, Sriracha, sambal oelek, onion powder, and garlic powder, and stir to combine. Season with salt and pepper, to taste, and sauté until the chickpea mixture is bubbly and caramelized, for 3-4 minutes. Then, stir in the arrowroot. Fill the lettuce leaves with the chickpea mixture, fold together like a taco, and enjoy!

Chickpea Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Chickpea Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.

Nutritional Facts

Total Fat
6g
9%
Sugar
10g
N/A
Saturated Fat
0.5g
2.5%
Cholesterol
0.2mg
0.1%
Protein
13g
26%
Carbs
43g
14%
Vitamin A
125µg
14%
Vitamin B6
0.3mg
16.9%
Vitamin C
8mg
14%
Vitamin E
0.8mg
3.9%
Vitamin K
32µg
41%
Calcium
102mg
10%
Fiber
11g
45%
Folate (food)
132µg
N/A
Folate equivalent (total)
132µg
33%
Iron
2mg
13%
Magnesium
55mg
14%
Monounsaturated
2g
N/A
Niacin (B3)
3mg
17%
Phosphorus
238mg
34%
Polyunsaturated
2g
N/A
Potassium
672mg
19%
Riboflavin (B2)
0.4mg
25.7%
Sodium
683mg
28%
Thiamin (B1)
0.2mg
10.2%
Zinc
2mg
13%

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