Chickpea & Cauliflower Lettuce Wrap Recipe

posted Apr 22, 2021, updated Oct 14, 2023, by Shana Thomas

This delicious, savory, and super easy-to-make vegan chickpea lettuce wrap recipe is perfect for lunch or a plant-based dinner idea. 

I recently tried lettuce cup recipes for the first time, inspired by a take-out experience. Surprisingly, I devoured the entire batch in a day—they’re that delicious! I appreciate the versatility of lettuce cups, allowing year-round enjoyment with ingredients tailored to the season and grocery store availability.

What’s in this chickpea lettuce wrap recipe

• Chickpeas & cauliflower: both are quick-cooking and soak up the herbs and spices you add to them. Also, both provide a variety of textures, fiber, and protein. 
• Mushrooms: I love adding sautéed mushrooms when I can. However, you can omit them if you’re not a fan. 
• Cabbage mixture: Adds color, and crunch, and helps with digestion. 
• Red & green onions: for flavor, but any onion of choice will work here. 
• Fresh herbs: use fresh herbs of your choice. I used cilantro.
• Fresh limes: citrus adds depth of flavor & they make everything taste better. 
• Red pepper flakes: a bit of spice. 
• Butter lettuce: commonly used for lettuce wraps. Butter lettuce is tender and adds a bit of sweetness.  
• Chili oil sauce: This sauce is so good. I add this sauce to so many recipes, from ramen noodles to sautéing mushrooms, and much more. However, if you do not have this sauce get creative. Use soy sauce, peanut sauce, hot sauce, BBQ sauce, tahini, or whatever you prefer.   

How to make this chickpea lettuce wrap recipe

1. Wash and prep your veggies. I like to place them in individual small bowls or plates so my family can pick and choose what they want. 
2. Place lettuce leaves on a serving platter.
3. Heat your oil (sesame oil or grapeseed oil works well) in a skillet over medium heat.
4. Add your chickpeas, and cauliflower, add a few pinches of salt and black pepper, and stir together to mix well. 
5. At about 4-5 minutes, add the mushrooms and another pinch of salt and black pepper. Stir again and cook for an additional 2-3 minutes. Set aside to cool. 
6. Once ready, scatter the lettuce wraps with the chickpea mixture and veggies of your choice. Drizzle with chili oil sauce, and enjoy! 

More lettuce cup ideas

• Tofu’s versatility shines here, absorbing and enhancing the added flavors.
• Bell peppers: colorful bell peppers would make for a great addition.
• Brussels sprouts: I love Brussels sprouts or add whatever veggies your heart desires. 
• Pickled veggies: let’s be honest pickled veggies taste good in just about anything. 
• For meat lovers: use ground beef or ground turkey, or chicken works just as well. 

How to store, reheat, and freeze wraps

• Store: Place all ingredients in separate airtight containers for up to a week.
• Reheat: Warm the filling (chickpea mixture) in a skillet on low heat until warm. Alternatively, you can reheat it in the microwave. 
• Freeze: Add the filling to an airtight container and freeze for several months. Thaw overnight in the refrigerator, and serve over fresh lettuce cups.

More plant-based recipes to try:

• Roasted Smoky Eggplant & Cauliflower Sandwich
• Roasted Sweet Potato Farro Salad
• Chickpea Burger
• Chickpea Salad Sandwich

Leave a comment below and tag me on Instagram and let me know if you make this chickpea lettuce wrap recipe.

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