Ingredients
Scale
- 2 (15-ounce) cans chickpeas (garbanzo beans): Rinsed and thoroughly drained. These are the star of the show, providing a creamy base and plant-based protein.
- 1/2 cup vegan mayonnaise: Or regular mayonnaise if not vegan. This binds the salad and adds creaminess and richness.
- 1/4 cup finely diced red onion: Adds a sharp, slightly sweet bite and vibrant color.
- 1/4 cup finely diced celery: Provides essential crunch and a fresh, clean flavor.
- 2 tablespoons fresh lemon juice: Brightens all the flavors and adds a necessary tang.
- 1 tablespoon Dijon mustard: Offers a subtle, tangy kick and depth of flavor.
- 1/2 teaspoon sea salt, or to taste: Enhances all the other flavors.
- 1/4 teaspoon black pepper, or to taste: Adds a gentle warmth.
- Optional: 1 tablespoon chopped fresh dill or parsley: For an extra layer of fresh, herbaceous flavor.
- 8–12 large lettuce leaves: Such as Romaine, Butter lettuce, or Iceberg, washed and dried. These serve as the fresh, crisp “wraps.”
Instructions
- Prepare the Chickpeas: After rinsing and draining the chickpeas, pat them dry with a paper towel. This helps the mayonnaise adhere better and prevents a watery salad.
- Mash the Chickpeas: In a medium-sized mixing bowl, add the drained and dried chickpeas. Using a potato masher or the back of a fork, mash the chickpeas to your desired consistency. Some people prefer a smoother mash, while others like it chunkier with some whole chickpeas remaining for texture. For a very smooth texture, you could pulse them a few times in a food processor, but be careful not to over-process into hummus.
- Add Wet Ingredients and Seasonings: To the mashed chickpeas, add the vegan mayonnaise, finely diced red onion, finely diced celery, fresh lemon juice, and Dijon mustard.
- Mix Thoroughly: Stir all the ingredients together until everything is well combined and the chickpeas are evenly coated with the dressing.
- Season to Taste: Add the sea salt and black pepper. If using, stir in the optional fresh dill or parsley. Taste the mixture and adjust seasonings as needed. You might want more lemon juice for tang, more salt, or a bit more mayo for creaminess.
- Chill (Recommended but Optional): For the best flavor, cover the bowl and refrigerate the chickpea salad mixture for at least 30 minutes. This allows the flavors to meld together beautifully. If you’re short on time, you can serve it immediately.
- Prepare Lettuce Cups: While the chickpea salad is chilling (or while you’re waiting if not chilling), carefully separate the lettuce leaves. Wash them gently under cold running water and pat them dry with a clean kitchen towel or use a salad spinner. You want them to be crisp and dry.
- Assemble the Wraps: Spoon a generous amount of the mashed chickpea salad into each lettuce leaf. The amount will depend on the size of your lettuce leaves and your preference.
- Serve Immediately: Arrange the filled lettuce wraps on a platter and serve immediately for the best texture and freshness.
Nutrition
- Serving Size: one normal portion
- Calories: 350