Spring Clean Avocado Wraps (Printable Format)

Fresh avocado and chickpeas combined with crisp veggies in crunchy lettuce for a light, wholesome meal.

# What's Needed:

→ 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 - Optional: sliced radishes, shredded carrots, or sprouts for garnish

# How To Make It:

01 - In a large bowl, combine chickpeas and avocado. Gently mash together with a fork, leaving some chickpeas whole for textural contrast.
02 - Add red onion, cucumber, cherry tomatoes, and chopped parsley or cilantro to the chickpea mixture. Toss well to combine.
03 - In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, minced garlic, sea salt, and freshly ground black pepper until emulsified.
04 - Pour the dressing over the chickpea mixture and toss gently to coat all ingredients evenly.
05 - Lay out washed and patted-dry 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 radishes, shredded carrots, or sprouts if desired.
07 - Fold the lettuce leaves around the filling to create wraps. Serve immediately for optimal crispness.

# Expert Advice:

01 -
  • You can assemble these in under 15 minutes, making them perfect for those mornings when you're still half-asleep but need something substantial.
  • There's something deeply satisfying about eating with your hands and hearing that crispy lettuce crunch with every bite.
  • Chickpeas and avocado together hit that protein-creamy combination that keeps you full without the afternoon energy crash.
02 -
  • Avocado oxidizes and turns brown within minutes of being cut, so assemble these wraps as close to eating as possible—or toss your avocado with a squeeze of lemon juice before adding it to the chickpeas to slow down the browning.
  • The dressing needs that Dijon mustard to emulsify properly; without it, your oil and lemon juice will separate and you'll end up with a slick of oil on top of your salad, which sounds worse than it actually tastes but feels wrong.
03 -
  • If your lettuce leaves are prone to tearing, dip them in ice water for 30 seconds before assembly—they become more pliable and strong.
  • Make your dressing in the bottom of your mixing bowl before adding the chickpeas and avocado, and you'll have one fewer dish to wash while the flavors get a head start at mingling.
Return