Ingredients
Scale
Hereโs what youโll need to create these delightful Crispy Chickpea Lettuce Wraps:
- For the Crispy Chickpeas:
- 2 (15-ounce) cans chickpeas (garbanzo beans):ย Rinsed, drained, and meticulously patted dry โ this drying step is crucial for achieving ultimate crispiness. These form the hearty, protein-packed base of our filling.
- 2 tablespoons olive oil or avocado oil:ย Provides healthy fats and helps the chickpeas crisp up beautifully in the heat. Avocado oil has a higher smoke point, ideal for roasting.
- 1 teaspoon smoked paprika:ย Adds a deep, smoky flavor that elevates the chickpeas beyond simple seasoning. Donโt skip this!
- 1 teaspoon garlic powder:ย For that essential savory, aromatic base note.
- 1/2 teaspoon onion powder:ย Complements the garlic powder, adding another layer of savory depth.
- 1/2 teaspoon cumin:ย Introduces warm, earthy tones that pair wonderfully with chickpeas.
- 1/4 teaspoon cayenne pepper (optional):ย Add a pinch or more for a gentle kick of heat, adjustable to your preference.
- 1/2 teaspoon salt:ย Enhances all the other flavors. Adjust to taste after cooking if needed.
- 1/4 teaspoon black pepper:ย Freshly ground preferred, for a touch of spice.
- For the Sauce:
- 1/4 cup tahini:ย A smooth paste made from ground sesame seeds, providing a creamy texture and nutty flavor base for the sauce. Ensure itโs well-stirred as oil separation is natural.
- 3 tablespoons water (or more, for desired consistency):ย To thin the tahini into a drizzly sauce. Start with 3 and add more, 1 teaspoon at a time.
- 2 tablespoons low-sodium soy sauce or tamari:ย Adds salty, umami depth. Use tamari for a strictly gluten-free option.
- 1 tablespoon maple syrup or agave nectar:ย Provides a touch of sweetness to balance the savory and tangy notes.
- 1 tablespoon lime juice (freshly squeezed):ย Adds essential brightness and acidity to cut through the richness of the tahini.
- 1 clove garlic, minced (or 1/4 tsp garlic powder):ย Fresh garlic offers a sharper bite, while powder provides a smoother flavor.
- For Serving:
- 1 large head butter lettuce, Boston lettuce, or romaine hearts:ย Choose leaves that are cup-shaped and sturdy enough to hold the filling. Wash and dry them thoroughly. Butter or Boston lettuce offers soft, pliable cups, while romaine hearts provide a crunchier, boat-like vessel.
- Optional Toppings (Highly Recommended):
- Shredded carrots:ย Add sweetness and crunch.
- Thinly sliced red onion or scallions:ย Provide a sharp, pungent bite.
- Chopped fresh cilantro or parsley:ย Bring freshness and herbaceous notes.
- Diced avocado:ย Adds creaminess and healthy fats.
- Toasted sesame seeds:ย Enhance the nutty flavor and add visual appeal.
- Sriracha or chili garlic sauce:ย For those who like an extra kick of heat.
- Crushed peanuts or cashews:ย For added texture and nutty flavor.
- Pickled radishes or onions: Offer a tangy counterpoint.
Instructions
Follow these steps carefully for perfectly crispy chickpeas and delicious wraps:
- Preheat and Prepare:ย Preheat your oven to 400ยฐF (200ยฐC). If using an air fryer, you might preheat to 390ยฐF (195ยฐC), though some models donโt require preheating. Line a large baking sheet with parchment paper for easy cleanup and to prevent sticking.
- Dry the Chickpeas Thoroughly:ย This is the most critical step for crispiness! After rinsing and draining the chickpeas, spread them out on a clean kitchen towel or layers of paper towels. Gently pat them dry, removing as much surface moisture as possible. You can even let them air dry for 15-20 minutes if you have time. Some loose skins may come off; discard them. Moisture is the enemy of crispiness.
- Season the Chickpeas:ย Transfer the thoroughly dried chickpeas to a medium bowl. Drizzle with the olive oil (or avocado oil) and toss gently to coat evenly. In a small separate bowl, combine the smoked paprika, garlic powder, onion powder, cumin, cayenne pepper (if using), salt, and black pepper. Sprinkle this spice mixture over the oiled chickpeas. Toss again until every chickpea is well-coated with the spices.
- Roast the Chickpeas (Oven Method):ย Spread the seasoned chickpeas in a single layer on the prepared baking sheet. Ensure they are not overcrowded, as this will cause them to steam rather than roast. Use two baking sheets if necessary. Roast in the preheated oven for 20-30 minutes. About halfway through (around the 15-minute mark), give the baking sheet a good shake or stir the chickpeas to promote even browning and crisping. They are ready when they appear slightly shrunken, golden brown, firm to the touch, and crispy. Listen for a slight โpingingโ sound as they cool โ a sign of true crispiness! Keep an eye on them towards the end to prevent burning, especially if using cayenne.
- Roast the Chickpeas (Air Fryer Method):ย If using an air fryer, place the seasoned chickpeas in the air fryer basket in a single layer (you may need to work in batches depending on your air fryer size). Air fry at 390ยฐF (195ยฐC) for 15-20 minutes, shaking the basket every 5-7 minutes to ensure even cooking. They should be golden brown and crispy. Air fryer times can vary, so check frequently during the last few minutes.
- Prepare the Sauce:ย While the chickpeas are roasting, prepare the tahini sauce. In a small bowl, whisk together the tahini, water, soy sauce (or tamari), maple syrup (or agave), fresh lime juice, and minced garlic (or garlic powder). Whisk vigorously until smooth and creamy. If the sauce is too thick, add more water, 1 teaspoon at a time, until it reaches your desired drizzling consistency. Taste and adjust seasonings if needed โ more lime for brightness, more maple syrup for sweetness, or a pinch more salt (or soy sauce).
- Prepare the Lettuce Cups and Toppings:ย While the chickpeas finish roasting and cooling slightly (they crisp up more as they cool), wash and carefully separate the leaves from the head of lettuce. Pat them dry gently. Arrange the best cup-shaped leaves on a platter. Prepare all your desired optional toppings: shred the carrots, slice the onions/scallions, chop the cilantro/parsley, dice the avocado, etc. Arrange these in small bowls for easy assembly.
- Assemble the Wraps:ย Once the chickpeas are perfectly crispy (let them cool for a few minutes on the baking sheet), itโs time to assemble. Spoon a generous amount of the crispy chickpeas into a lettuce cup. Drizzle generously with the prepared tahini sauce. Sprinkle with your chosen toppings โ shredded carrots, red onion, cilantro, avocado, sesame seeds โ get creative!
- Serve Immediately: Lettuce wraps are best enjoyed immediately while the chickpeas are at their crispiest and the lettuce is cool and fresh.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 450
- Fat: 22g
- Fiber: 13g
- Protein: 15g