Curried Chickpea Lettuce Wraps (Vegan)

These curried chickpea lettuce wraps are tasty, full of flavour and super satisfying. Quick and easy to make these lettuce wraps make a simple plant-based lunch that is healthy and delicious.

The creamy curried chickpea salad goes so well with the different textures and flavours from the crunchy lettuce wraps, creamy avocado and a sprinkle of seeds on top.

This recipe is perfect for making ahead for delicious easy plant-based lunches during the week.

How to make curried chickpea salad for the lettuce wraps:

It isn't easy to make curried chickpeas look good in a photo - so here they are with step by step instructions below.

There is not too much jazzing up you can do. The curried chickpea salad is simple but so tasty! Full of protein, fibre, healthy fat and antioxidants it is healthy too!

1. Add the coconut oil to a medium-sized pan on low heat and melt. Add the garlic and saute until golden, then add chickpeas, turmeric, ginger, cumin, and salt, stir the spices through the chickpeas so that they are coated.
2. Add the coconut yoghurt and stir through the chickpeas.
3. Remove the chickpeas from the pan and place into a bowl, lightly smash with a fork so some are slightly crushed.
4. Add the grated carrot, cucumber, and red onion to the chickpea mixture and stir in until evenly combined. Add another 1 Tbs of coconut yoghurt to the salad mixture and stir through.

Additional Recipe Tips

• Crispy lettuce leaves are a must for this recipe! Cos lettuce works the best. I have also made these curried chickpea wraps with large spinach leaves and completely wrapped them up into a bundle.
• The chickpea lettuce wraps make a great lunch but you can also enjoy them for dinner, if you would like them to make more of a substantial meal then a side of rice or quinoa goes well.
• I have used coconut yoghurt in the curried chickpeas, this works so well to give them a lovely creamy texture and a hint of coconut and is dairy-free. If coconut yoghurt is not for you then you can also use plain unsweetened greek yoghurt.
• Turmeric, garlic, ginger and cumin give the curried chickpeas their delicious flavour. If you want a bit of spice you could also use some chili. 

For other plant-based or Vegan recipes you might like to check out:

Roasted vegetable salad with lemon tahini dressing

Warm French Lentil Salad

Mediterranean Chickpea Salad

For more tasty recipes and to see what I’ve been getting up to you can follow me on Facebook, Instagram, Pinterest or Twitter.

If you make these curried chickpea lettuce wraps, I’d love for you to give them a star rating ★ below. You can also tag me #lovefoodnourish on Instagram – I love seeing your creations! Hope

Continue to Content

Curried chickpea lettuce wraps

Yield: Approx 9 lettuce wraps

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

These delicious curried chickpea lettuce wraps make a simple Vegan lunch that you will love. Easy to prep for quick lunches in the week.
Vegan, Vegetarian, Gluten-Free, Dairy Free

Print

Ingredients

Curried chickpeas

• 1.5 cups cooked chickpeas or 1 x 400gm/14oz can rinsed and drained
• 1 teaspoon coconut oil
• 1 tablespoon ground turmeric powder
• 1 tablespoon ground cumin powder
• 1 teaspoon garlic, crushed
• ¼ teaspoon ground ginger
• ¼ teaspoon sea salt
• 3 tablespoon coconut yoghurt
• Dash of freshly ground black pepper

Salad to be mixed with curried chickpeas

• 3 Tbs coconut yoghurt
• ½ cup carrot, grated
• ½ cup cucumber, cubed
• ¼ red onion, diced
• 1 tablespoon coconut yoghurt

Lettuce wraps

• Approx 9 lettuce leaves, depending on size and type. Cos and Romaine lettuce leaves work well.
• ½ avocado, cubed
• ¼ cup pumpkin seeds
• 2 Tbs sesame seeds

Instructions

1. Add coconut oil to a medium-sized pan on low heat and melt. Add the garlic and saute until golden, then add chickpeas, turmeric, ginger, cumin, and salt, stir the spices through the chickpeas so that they are coated.
2. Add the coconut yoghurt and stir through the chickpeas.
3. Remove the chickpeas from the pan and place into a bowl, lightly smash with a fork so some are slightly crushed.
4. Add the grated carrot, cucumber and red onion to the chickpea mixture and stir in until evenly combined. Add another Tbs of coconut yoghurt and stir through.
5. Rinse and pat dry your lettuce wraps/leaves and set aside.
6. Add around 2-3 Tbs of the chickpea mixture to each lettuce cup. Top with small pieces of avocado, a sprinkle of pumpkin and sesame seeds, and some more freshly ground black pepper.

Notes

• Use 1 .5 cups of cooked chickpeas, drained and rinsed or 1 can of chickpeas (400gm/15oz)*see additional recipe notes above.
• If you wish for larger wraps you can also use large spinach leaves and turn these into bundles.
• This chickpea mixture also works out well just placed in a standard wrap.
• You can serve these lettuce wraps with rice on the side to make this more of a meal or enjoy as for a lighter meal or lunch.
• The amount of servings this recipe makes will depend on the size and type of lettuce used. Cos or Romaine lettuce leaves work well.
• The nutrition information is approximate only and is based on a serving of 3 lettuce wraps per person.

Nutrition Information

Yield 3 Serving Size 3
Amount Per Serving Calories 318Total Fat 13gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 9gCholesterol 0mgSodium 239mgCarbohydrates 42gNet Carbohydrates 29gFiber 13gSugar 10gProtein 13g

This nutritional information is an estimate only and is provided as a courtesy to readers. It was auto-generated based on serving size, number of servings, and typical information for the ingredients listed in the recipe card. Please feel free to use your preferred nutrition calculator. Please consult your doctor about any specific dietary requirements.