Avocado Chickpea Lettuce Wraps

8 15 247
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 4
Avocado Chickpea Lettuce Wraps
Health Rating
A great vegetarian light lunch!

Ingredients


1 avocado(s) Avocado
1 can (15oz) Chickpeas, canned, drained (rinsed)
2 medium stalk(s) Celery
2 green onion (stem) Green onion, scallion, ramp (finely chopped)
1 tbsp Lemon juice
4 large leaf Lettuce, butterhead (Boston)
1 pinch Himalayan sea salt
1 dash Black pepper

Instructions


1. Prepare four lettuce leaves
2. To remove the avocado skin: Cut into the avocado lengthwise until you hit the pit. Rotate the knife around the entire pit until you have two halves. Carefully hit the pit with the knife until it punctures it. Turn the knife to pop out the pit. Push a spoon between the avocado and the skin and carve the avocado out of its skin. Discard the skin.
3. Finely chop the celery and green onions. Set aside.
4. Drain and rinse the chickpeas using a sieve. Set aside.
5. Finely chop the avocado. Add to a medium bowl.
6. Using a fork, mash the avocado until it is smooth. Then, add the celery and green onions.
7. Pour chickpeas into a separate medium bowl. Mash the chickpeas with a fork until about half of the way mashed. Add to the avocado bowl.
8. Add lemon juice, salt, and pepper to the avocado bowl. Mix well.
9. Divide avocado and chickpea mix into 4 servings.  Spoon each serving into a lettuce leaf.

Nutrition Facts

Per Portion

Calories 247
Calories from fat 91
Calories from saturated fat 11.8
Total Fat 10.1 g
Saturated Fat 1.3 g
Trans Fat 0
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 5.5 g
Cholesterol 0
Sodium 256 mg
Potassium 461 mg
Total Carbohydrate 30 g
Dietary Fiber 10.6 g
Sugars 5.2 g
Protein 8.9 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 2.1

Energy sources


Pygal49%467.69243655283367191.82209637854837%302.5645929322101236.2773573796296814%341.55407655233637116.1205129944648549%37%14%CarbohydratesFatProtein

Notes:

Quick Tip
Top with sprouts, peppers, tomatoes, cucumbers, and enjoy!

Nutritional Highlights:

Avocado
is high in monounsaturated fatty acids that are beneficial for heart health, they are high in B vitamins and fiber

Chickpeas
 is a super nutritious plant-based protein that is high in fiber and helps to promote digestive health

 

Recipe from:
Appetizer
Main
Side
Snack