Crunchy and Fresh Lettuce Wrap Recipe

Crunchy and Fresh Lettuce Wrap Recipe
Heather Nicholds, C.H.N.

Recharging yourself with a healthy lunch is so important, and this simple combination of vegetables and marinated chickpeas is perfect.

Crunchy and Fresh Lettuce Wrap Recipe

Prep time:
Makes enough for 5

It can just as easily be made into a simple salad, but there’s something fun about holding the wrap in your hands and getting salad in a different form.

Lettuce wraps also work really nicely with the chickpeas blended into a hummus spread. Try different combinations of beans, bean dips and vegetables for an endless supply of healthy lunch ideas.

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  • 1 cup cooked chickpeas
  • 1 Tbsp lemon juice
  • 1 clove garlic, pressed
  • pinch salt
  • 5 large leaves of lettuce, chard, or any other green
  • 2 carrots, julienned
  • 1 small zucchini, julienned
  • 1/2 green pepper, sliced
  • 1 green onion, chopped
  • 2 Tbsp pumpkin seeds


  1. If you’re using canned chickpeas, rinse and drain them. If you’re using dried chickpeas, they need to be fully cooked before you start. How to cook dried beans.
  2. Put the chickpeas in a bowl with the lemon juice, garlic and salt. Leave them to marinate – either overnight, or just while you cook the vegetables. The longer they sit, the more flavor they’ll absorb. They should be stirred occasionally to coat them in the lemon juice.
  3. Chop up the veggies into thin sticks (julienne), which will be the easiest to fit into the lettuce leaves for wrapping.
  4. Spoon some chickpeas into the center of the leaf, and pile on some veggies. Sprinkle with the green onion and pumpkin seeds. If you are taking your lunch on the go, take the lettuce separate from the rest of the veggies and assemble as you eat.


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