Northern Pulse Growers Logo

Recipes

Chickpea Lettuce Wraps
Printer Friendly


Ingredients
½ cup dried chickpeas
Butter lettuce leaves
1 lime, juiced
1-tablespoon sugar
1-tablespoon olive oil
2 garlic cloves, finely minced
1 mango, diced
1 cup grape tomatoes, cut in half
½ cup red onion, diced¼ cup cilantro leaves, chopped
¼ cup fresh mint leaves, chopped
Salt and pepper, to taste
Directions

Place chickpeas and 6 cups of water in a pot and bring to a boil. Boil for 2 minutes, turn off heat, cover and let stand for 1 hour. Keep beans covered and cook over low to medium heat for about 1-½ hours or until desired tenderness is reached, drain and set aside.

Separate the butter lettuce leaves. Wash and dry them gently; set aside. Combine lime juice, sugar, olive oil and garlic in a small bowl; set aside.
In a large bowl combine the chickpeas, mangoes, tomatoes, onion, cilantro and mint. Add the reserved dressing and gently toss to coat. Season with salt and pepper, to taste.

Place a portion of the chickpea salad over each of the lettuce leaves and enjoy.

Nutrition Facts
Serving Size 
Servings Per Container
Amount Per Serving
Calories  144 Calories From Fat 
% Daily Value *
Total Fat  3.5g
Saturated Fat  .5g
Trans Fat   
Cholesterol  0mg
Sodium  206mg
Total Carbohydrate  26g
Dietary Fiber  5g
Sugars 
Protein  4.5g  
Vitamin A   % • Vitamin C   %
Calcium  % • Iron  %
* Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories 2,000 2,2500
Total Fat Less than 65g 80g
   Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate   300g 375g
   Dietary Fiber   25g 30g
Calories per gram:
      Fat 9   •   Carbohydrate 4   •   Protein 4