Snacks

These Gluten-Free Chickpea Lettuce Wraps are packed full of veggies! The filling can be made into a delicious wrap, dip, or sandwich.

I created this filling after a busy day that I hadn’t prepared well for. I found myself out running errands during lunchtime and grabbed a wrap from Trader Joe’s. Theirs were wrapped in a lavash which wasn’t the best choice for me because I am sensitive to gluten. It doesn’t make me sick, but I do get bloated and uncomfortable when I eat gluten. So, I peeled off most of the lavash and ate the filling. The filling was good, but I thought it was way too light on the veggies so I put a lot more in mine.

If you don’t need step-by-step instructions and pictures, scroll down to the recipe card below. If you like to see the size and textures of each veggie as I added it, then stick with me here.

Gather your ingredients.

I used homemade hummus, but you could use store-bought.

To make the hummus I used one can (about 1.5 cups) of cooked chickpeas. I didn’t peel them, but you could if you like ultra-smooth hummus. I blended them with lemon juice, tahini, cumin, and garlic. If you want to make it lower fat, you can replace the tahini with white beans. I used my Cuisinart 13 cup food processor with the small bowl insert. This keeps the ingredients contained near the blade. It got really smooth.

Once you have the hummus made, set it aside.

Add the carrot to the food processor and pulse until you have little tiny carrot bits. Add the carrots to a large bowl. Pulse the broccoli to the same size. Do the same with the radish, parsley, cilantro, and green onions.

Add the hummus.

Stir and add your favorite salt-free seasoning (or salt if you use it).

You can use this as is, for a dip or a wrap, or you can add another can of chickpeas that you have pulsed. This gives a thicker consistency that is good as a sandwich spread.

I did it both ways and really enjoyed the creamier batch in the lettuce wraps. I had the thicker version in a sandwich and that was great too!

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Gluten Free Chickpea Lettuce Wraps

These Gluten-Free Chickpea Lettuce Wraps are packed full of veggies! The filling can be made into a delicious wrap, dip, or sandwich.

Course: Appetizer, Main Course, party, Snack

Cuisine: American, gluten-free

Keyword: gluten-free, Lettuce Wraps, Chickpea

Author: Trish Hall

Ingredients

For the hummus (if not using store-bought)

• 1 15 oz can chickpeas (reserve the liquid aquafaba) about 1.5 cups cooked chickpeas
• 1/4 cup lemon juice more depending on your tastes
• 1/4 cup tahini Or sub with white beans
• 1/2-1 tsp ground cumin
• 1-2 tsp minced garlic I used two large cloves
• salt to taste if using optional

Everything else:

• 1 large carrot, cut into 1" chunks
• 1 small crown of broccoli, cut into florets about a cup
• 1/4 small cabbage, about a cup-sized wedge I used Savoy cabbage, but any would work
• 1 cup cilantro, loosely packed big stems removed
• 1 cup parsley, loosely packed big stems removed
• 2 green onions, whites, and firm part of the green
• 2-3 radishes
• 1 15 oz can chickpeas this is optional
• 1 cup hummus Recipe above, or store-bought
• your favorite salt-free seasoning mix optional

Options for getting it to your mouth:

• butterleaf or romaine lettuce
• crackers
• celery
• sandwich bread
• a spoon or fork 😋

Instructions

For the hummus (if not using store bought)

1. In a small food processor bowl, add all the ingredients, except the reserved aquafaba

2. Pulse until everything starts to mix well.

3. Slowly add aquafaba and blend on high until you get the consistency that you want.

4. You will need to stop and scrape down the sides a couple of times. Blend until very smooth.

5. Set aside.

For the rest:

1. Add the carrots to the food processor and pulse until they are about rice-sized. Add them to a large mixing bowl.

2. Do the same to the broccoli. Add to the mixing bowl.

3. Add the cilantro, parsley, green onions, and radishes. Pulse until rice-sized. Add to the mixing bowl.

4. Add the cabbage to the food processor and pulse until finely chopped. Add to the mixing bowl.

5. If you want the thicker version of this filling, pulse the other can of chickpeas until they are broken down into rice-sized pieces. Add this to the mixing bowl.

6. Add the hummus to the mixing bowl on top of the chopped veggies and mix well.

7. Add salt or salt-free seasoning, if using.

8. Scoop onto lettuce leaves, or use as a dip with crackers or celery sticks. If you've made the thicker version, spread it onto bread and make a sandwich!