Chickpea Tuna Lettuce Wraps

Short Description

Chickpea Tuna Lettuce Wraps are a light, protein-rich meal that combines the creamy texture of chickpeas with the savory flavor of tuna, all wrapped in crisp, refreshing lettuce leaves. This wholesome dish is perfect for quick lunches, healthy dinners, or low-carb snacks.

Why You’ll Love This Recipe

• Quick and easy to prepare with minimal ingredients
• High in protein and fiber, keeping you full longer
• Low-carb and gluten-free, making it suitable for various diets
• Fresh, crunchy texture with a satisfying creamy filling
• Customizable with your favorite herbs and vegetables
• Perfect for meal prep or light, portable meals
• No cooking required—just mix and serve
• Uses pantry staples for convenience
• A refreshing change from typical sandwiches or salads
• Kid-friendly and great for family meals

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 1 can chickpeas, drained and rinsed
• 1 to 2 cans tuna in olive oil or water, drained
• ½ cup plain Greek yogurt or mayonnaise
• 1 small red onion, finely chopped
• 1 tomato, diced
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• 2 tablespoons chopped parsley or other fresh herbs
• Salt and black pepper to taste
• 1 head of butter lettuce or romaine, leaves separated

Directions

1. In a mixing bowl, mash the chickpeas slightly with a fork or potato masher, leaving some chunks for texture.
2. Add the drained tuna, Greek yogurt (or mayonnaise), red onion, tomato, garlic, lemon juice, and chopped herbs.
3. Mix thoroughly until all ingredients are well combined.
4. Season with salt and black pepper to taste.
5. Spoon the mixture into individual lettuce leaves, folding them like wraps or tacos.
6. Serve immediately, or refrigerate the filling until ready to use.

Servings and Timing

• Servings: 4 (about 2 wraps per person)
• Preparation Time: 10 minutes
• Cooking Time: 0 minutes
• Total Time: 10 minutes

Variations

• Vegan Version: Replace tuna with mashed white beans or extra chickpeas, and use plant-based yogurt or tahini.
• Spicy Kick: Stir in a diced jalapeño or a pinch of crushed red pepper.
• Zesty Flavor: Add a teaspoon of Dijon mustard or a splash of vinegar.
• Crunchy Texture: Include diced celery, bell peppers, or cucumbers.
• Wrap Alternatives: Use whole wheat wraps, pita pockets, or serve on toast.

Storage/Reheating

• Store the chickpea tuna mixture in an airtight container in the refrigerator for up to 3 days.
• Keep the lettuce leaves separate and dry until ready to assemble.
• This dish is best served cold; reheating is not recommended.

FAQs

What kind of tuna works best for this recipe?

Tuna packed in olive oil or water both work well. Choose based on your flavor preference and dietary needs.

Can I make this recipe without yogurt?

Yes, you can use mayonnaise or a dairy-free alternative such as hummus or avocado.

Is this recipe suitable for meal prep?

Yes, prepare the filling in advance and store it separately from the lettuce until ready to eat.

Can I use a different type of bean?

Yes, white beans or cannellini beans make good substitutes for chickpeas.

How do I keep the lettuce crisp?

Store lettuce in a sealed container with a paper towel to absorb moisture, and assemble just before serving.

Is this dish freezer-friendly?

Freezing is not recommended, as the texture of the tuna and chickpeas may change.

Can I make this nut-free?

This recipe is naturally nut-free, just check any yogurt or mayonnaise for allergy information.

What herbs can I use instead of parsley?

Fresh dill, cilantro, or basil can be used to change up the flavor profile.

Can I serve this as a dip?

Yes, the mixture can be served as a dip with crackers or raw veggies.

How long does the filling stay fresh?

The filling stays fresh for up to 3 days when refrigerated in an airtight container.

Conclusion

Chickpea Tuna Lettuce Wraps are a healthy and convenient meal that doesn’t compromise on flavor. With a creamy, protein-packed filling and crisp lettuce for wrapping, they make a refreshing choice for lunches, snacks, or light dinners. Simple to prepare and easily adaptable, this recipe is a smart addition to any meal plan.

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