Name: Curry Chickpea Lettuce Wraps
Prep time: 30 min
Total time: 30 min
Ingredients: ½ of a 12-oz. package light silken tofu; ¼ cup aquafaba; 1 tablespoon pure maple syrup; 2 teaspoons Dijon mustard; 2 teaspoons curry powder; ¼ teaspoon crushed red pepper (optional); 2 tablespoons unsweetened, unflavored plant-based milk; 2 15-oz. cans no-salt-added chickpeas, drained and liquid (aquafaba) reserved; ½ cup chopped celery; ½ cup chopped red bell pepper; ½ cup dried cranberries; 4 scallions, sliced; Sea salt, to taste; Freshly ground black pepper, to taste; Red leaf or bibb lettuce leaves; 2 tablespoons chopped pecans, toasted; Crispbread crackers (optional)

Prep-time: 30 minutes / Ready In: 30 minutes
Makes 8 wraps
print/save recipe

Please enter your email to continue.

Email

Cancel

Need a healthy, hunger-busting lunch recipe that will keep you full until dinnertime? These delightful chickpea wraps will do the trick. Each tender lettuce leaf cradles a goldmine of flavor thanks to the tangy curried salad dressing that will leave you savoring every last bite. Tofu creates a creamy texture while Dijon mustard, curry powder, and crushed red pepper amplify the Indian-inspired flavor profile. Tart dried cranberries, refreshing celery, and crunchy pecans are added to the hearty chickpeas to create a mixture that’s reminiscent of a classic deli chicken salad—except our vegan version is far healthier and packed full of plant-based power foods!

Pro tip: Don’t rinse the chickpeas; a light coating of aquafaba will help bind the filling. You’ll also use aquafaba in the dressing to make it extra smooth.

For more amazing lettuce wrap recipes, check out these tasty ideas:

By Nancy Macklin, RDN, May 10, 2023

Ingredients

CURRY SALAD DRESSING

½ of a 12-oz. package light silken tofu
¼ cup aquafaba
1 tablespoon pure maple syrup
2 teaspoons Dijon mustard
2 teaspoons curry powder
¼ teaspoon crushed red pepper (optional)
2 tablespoons unsweetened, unflavored plant-based milk

WRAPS

2 15-oz. cans no-salt-added chickpeas, drained and liquid (aquafaba) reserved
½ cup chopped celery
½ cup chopped red bell pepper
½ cup dried cranberries
4 scallions, sliced
Sea salt, to taste
Freshly ground black pepper, to taste
Red leaf or bibb lettuce leaves
2 tablespoons chopped pecans, toasted
Crispbread crackers (optional)

Instructions

For Curry Salad Dressing, in a small blender or food processor place tofu, aquafaba, maple syrup, Dijon mustard, curry powder, and, if desired, crushed red pepper. Cover and blend until smooth, gradually adding plant-based milk until dressing is pourable. Refrigerate if not using immediately.
For wraps, coarsely chop chickpeas and place in a large bowl. Add celery, bell pepper, cranberries, and scallions. Drizzle with Curried Salad Dressing and toss to coat. Season with salt and black pepper.
Spoon chickpea mixture into lettuce leaves and sprinkle with pecans. If desired, serve with crispbread crackers.

tags:

(1)

1 Comments

Comments (1)

(5 from 1 votes)

Add a Comment and/or Rating

Leave a Reply

Recipe Rating

Comment Reply Name* Email* Your email address will not be published. Required fields are marked *

You need to provide a comment or rating to submit

Tami3 weeks ago

Your print function no longer works

Healthy eatingshouldn't be a hassle

With weekly meal plans, Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy.

Get meal planner

Learn how to cookplant-based meals at home

Forks Over Knives’ online cooking course will help you learn new techniques, flavors, and skills to live your very best life.

Join the course

about the author

Nancy Macklin, RDN

Nancy Macklin has a bachelor of science in dietetics from Iowa State University and a Master of Science in health services administration from the University of Saint Francis. Macklin worked as a hospital-based clinical dietitian, providing counseling for diabetes, heart disease, and weight loss and as a food service director in health care dining sites. She now serves as a test kitchen dietitian, developing 500+ recipes per year. She is a member of the Academy for Nutrition and Dietetics and International Association of Culinary Professionals. Find her on LinkedIn.

see more from this author