High-Protein Chickpea & Roasted Red Pepper Lettuce Wraps are a satisfying and fresh dish. These are made with chickpeas, roasted red peppers, shallots, Bibb lettuce, toasted almonds, & parsley with a tahini-lemon dressing. We can easily consume this salad in dairy-free and vegan diet as well. It is prepared in 15 minutes, so it is good for a quick lunch or dinner. Add the filling and lettuce wraps in different containers and store in the fridge, but not in the freezer, and assemble fresh. Serve these High-Protein Chickpea & Roasted Red Pepper Lettuce Wraps with brown rice, quinoa, or cucumber tomato salad.
STATS:
- Calories: 410 kcal
- Prep time: 15 minutes
- Serving size: 3
- Cook time: 0 minutes
- Cuisine: High-Protein, Mediterranean
- Total time: 15 minutes
- Course: Lunch
- Diet: High-Protein, Vegetarian
- Serving: 4
EQUIPMENT:
- Mixing vessel
- Whisk
- Knife
- Small vessel
- Spoon
- Cutting board
INGREDIENTS:
- ¼ cup tahini
- ¼ cup olive oil
- 1 tsp. lemon zest
- ¼ cup lemon juice
- 1½ tsp. pure maple syrup
- ¾ tsp. kosher salt
- ½ tsp. paprika
- 2 cans chickpeas — no-salt-added
- ½ cup sliced jarred roasted red peppers
- ½ cup shallots
- 12 large Bibb lettuce leaves
- ¼ cup toasted almonds
- 2 tbsp. parsley
INGREDIENT NOTES:
TAHINI:
- We have to use the tahini to prepare the indulgent & creamy dressing. It should also add a nutty & savory taste to the lettuce wraps.
LEMON:
- Use the lemon zest and juice to include a fresh & bright citrus taste. Lemon juice will also balance the rich taste of tahini and olive oil.
CHICKPEAS:
- Add the chickpeas to provide the main source of protein & fiber in the wraps. We have to use no-salt-added chickpeas and rinse them properly before adding.
ROASTED RED PEPPERS:
- Include the roasted red peppers to add a sweet & lightly smoky taste. We have to drain them properly so the lettuce wraps do not become watery.
BIBB LETTUCE:
- We have to use the Bibb lettuce to make the soft & crisp wraps. They should be big & strong enough to hold the chickpea filling and not get torn.
ALMONDS:
- Add the toasted almonds to offer a crunchy texture and nutty taste to the soft chickpea filling.
INSTRUCTIONS:
- Include the olive oil, tahini, lemon zest, maple syrup, salt, lemon juice, and paprika in the small vessel.
- Now combine all these items till it gets smooth.
- Include the shallots, roasted red pepper, & chickpeas in the big mixing vessel.
- Then add the dressing on the chickpeas mixture and mix softly to combine equally.
- Put the lettuce leaves on the surface and add the mixture evenly over them.
- Add the roasted almonds & parsley over the dish & serve it.
SERVING SUGGESTIONS:
SOUPS:
- Tomato Soup
- Lentil Soup
- Vegetable Soup
SALADS:
- Cucumber Tomato Salad
- Greek Salad
- Quinoa Salad
SIDE DISHES:
- Roasted Potatoes
- Brown Rice
- Quinoa
DRINKS:
- Lemon Water
- Iced Green Tea
- Mint Tea
TIPS:
- Strain & dry the roasted pepper so the lettuce wraps will not become soggy.
- Wash & strain the chickpeas properly, then mix.
- Properly mix the tahini dressing till it gets smooth, then add it to the chickpea mixture.
- Make the wraps with bib lettuce to provide a good texture.
- Roast the almonds, then chop them to enrich their taste.
- Include the almonds, then serve so they remain crunchy.
- You can include the maple syrup & lemon juice as you like.
STORAGE INFORMATION:
FRIDGE:
- Add the chickpea mixture & lettuce wraps in a different box, assemble them when required, and store for three days.
FREEZER:
- Don’t freeze this dish, as the lettuce leaves will not remain crisp in the same way and the tahini-chickpeas mixture will lose its texture.
FAQs:
Will I prepare the lettuce wraps in advance?
Yes, we can prepare the filling and put the lettuce wraps and filling in different boxes for three days and assemble when required.
Would I utilize any other lettuce type?
- Yes, we would utilize butter, romaine, or big iceberg lettuce instead for this purpose.
How to alter the dressing consistency?
- Yes, include some water and mix all the items with the whisk till it reaches your desired consistency.
Are these wraps good for a vegan diet?
- Yes, these wraps are good for a vegan diet if you make them with the listed items.
Would we include extra vegetables in it?
- Yes, include the carrots, cucumber, & tomatoes to add additional fresh taste & texture.
NUTRITIONAL INFORMATION:
Calories: 410 kcal
Net carbs: 31 g
Serving size: 3
Iron: 5 mg
Total carbs: 42 g
Vitamin A: 185 mcg
Serving: 4
Fiber: 11 g
Calcium: 105 mg
Protein: 14 g
Sodium: 470 mg
Potassium: 590 mg
