Smashed Chickpea & Avocado Lettuce Wraps

By Abby Henry Singh April 20, 2018Main Dishes, Recipes, Vegetarian

Developed by Sonja Goedkoop

Ready in just 10 minutes, these vegetarian wraps are packed with fiber-rich chickpeas, fresh Boston lettuce and creamy avocado. Opting for meatless meals a few times a week is one way to eat more plant foods and cut down on processed meat — both excellent ways to lower your risk for cancer. These wraps are so versatile that once you get the hang of them, you can try them with chopped peppers, jalapenos or any fresh ingredients you have on hand.

Makes 4 servings. Per Serving: 200 calories, 10 g fat (2 g saturated fat),
24 g carbohydrate, 8 g protein, 9 g dietary fiber, 218 mg sodium.

Ingredients

  • 1 ripe medium avocado
  • 1 15.5 oz can reduced sodium garbanzo beans
  • 1 Tbsp fresh lemon juice
  • 2 Tbsp fresh cilantro, finely chopped
  • 2 Tbsp red onion, finely chopped
  • 1 tsp cumin
  • 1 celery stalk, finely chopped
  • Salt and pepper, to taste
  • 4 Boston lettuce leaves
  • 1 medium tomato, sliced
  • 2 Tbsp feta cheese

Directions

Drain garbanzo beans and add to a medium-sized mixing bowl. Mash to a smoother consistency (more or less depending on how chunky you’d like it). Add the avocado and lemon juice and continue mashing until well mixed. Stir in cilantro, red onion, celery, cumin, salt and pepper. Top lettuce cups with sliced tomatoes (and any other toppings, e.g. cucumbers, bell pepper, jalapenos or sprouts). Divide chickpea mixture into 4-5 portions and spoon onto lettuce cups*. Top with a sprinkle of feta cheese.

*For a heartier version, serve on whole wheat bread instead of lettuce cups.

 

Recipe from the American Institute for Cancer Research.

Abby Henry Singh

Author Abby Henry Singh

Manger Content, Outreach, and Outcomes Abby Henry Singh is a native of Sevierville, Tennessee, and a graduate of Belmont University with a bachelor’s degree in English and history. She has been a member of PearlPoint Cancer Support for over 5 years. Previously, Singh was the Program and Outreach Manger for the Lupus Foundation of America, Mid-South Chapter where she worked to raise disease awareness and support those diagnosed with the disease through educational programs. She is a member of Alpha Gamma Delta sorority and the Belmont English alumni book club.

More posts by Abby Henry Singh

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