Savory Asian Chickpea Lettuce Wraps
Transform your mealtime with these delicious Savory Asian Chickpea Lettuce Wraps. Inspired by the classic PF Chang's lettuce wraps but with a healthy vegetarian twist, this recipe features nutrient-dense chickpeas that deliver a satisfying texture and flavor. Enhanced with a blend of Thai chili sauce, hoisin, and soy sauce, these wraps are bursting with Asian-inspired flavors. Whether you're looking for a light lunch, a fun appetizer, or a quick weeknight dinner, these wraps offer an exciting and guilt-free meal. Bonus: they are easy to prepare, making them the perfect dish for anyone seeking a nutritious option without sacrificing taste.
N/A
Servings
N/A
Calories
11
Ingredients
Ingredients
Chickpeas
2 (14-ounce cans, drained and rinsed)
Thai style chili sauce
1 (tablespoon)
Hoisin sauce
2 (tablespoons)
Low sodium soy sauce
1 (tablespoon)
Olive oil
1 (tablespoon)
Rice vinegar
2 (tablespoons)
Sugar
1/2 (tablespoon)
Red pepper flakes
1 (teaspoon)
Hot sauce
1 (tablespoon (optional))
Chopped basil
1/2 (cup (optional))
Lettuce leaves
6-8 (Bibb, Boston, or Romaine)
Instructions
1
1. Start by draining and rinsing both cans of chickpeas thoroughly, removing any excess liquid.
2
2. In a food processor, pulse the chickpeas in short increments (5-10 seconds each) until they are broken down into small pieces, but not completely mashed.
3
3. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
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4. Add the processed chickpeas to the skillet and cook for 3-4 minutes, stirring frequently to prevent sticking or burning.
5
5. Reduce the heat to low and mix in the Thai chili sauce, hoisin sauce, soy sauce, rice vinegar, sugar, red pepper flakes, and optional hot sauce. Stir well and let it cook for an additional 10 minutes, stirring occasionally.
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6. If using fresh basil, fold it into the chickpea mixture and cook for another 1-2 minutes until the basil has wilted.
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7. While the chickpea filling is cooking, prepare the lettuce leaves by washing and patting them dry carefully.
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8. To serve, spoon a generous amount of the chickpea mixture into the center of each lettuce leaf. Drizzle with sriracha sauce for a spicy kick if desired and enjoy immediately.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the primary ingredient in Savory Asian Chickpea Lettuce Wraps?
The primary ingredient is nutrient-dense chickpeas, which are pulsed to create a satisfying texture similar to traditional meat fillings.
Is this recipe suitable for vegetarians?
Yes, this recipe is a healthy vegetarian twist on classic Asian-style lettuce wraps, utilizing chickpeas instead of meat.
What type of lettuce is recommended for the wraps?
Bibb, Boston, or Romaine lettuce leaves are the best choices for these wraps because they are flexible and easy to fill.
How should I prepare the chickpeas for the filling?
Drain and rinse the chickpeas, then pulse them in a food processor for 5-10 seconds until they are broken into small pieces but not fully mashed.
What sauces provide the flavor for these wraps?
The filling is flavored with a blend of Thai chili sauce, hoisin sauce, low-sodium soy sauce, and rice vinegar.
Can I make these wraps spicy?
Yes, the recipe includes red pepper flakes and optional hot sauce. You can also drizzle the finished wraps with sriracha for an extra kick.
How long does it take to cook the chickpea filling?
The initial sauté takes 3-4 minutes, followed by an additional 10 minutes of simmering after the sauces are added.
What fresh herbs are recommended for this recipe?
Chopped fresh basil is an optional but highly recommended addition, folded in at the end of the cooking process.
Are Savory Asian Chickpea Lettuce Wraps a good option for a light lunch?
Absolutely, these wraps are perfect for a light lunch, a fun appetizer, or a quick and healthy weeknight dinner.
What inspired this recipe?
This recipe was inspired by the classic PF Chang's lettuce wraps but focuses on plant-based ingredients.
How do I prevent the chickpea mixture from sticking to the pan?
Heat olive oil in the skillet before adding the chickpeas and stir frequently while cooking over medium heat.
Is there sugar in the sauce mixture?
Yes, a small amount (1/2 tablespoon) of sugar is used to balance the savory and tangy flavors of the Asian-inspired sauce.
Can I use Romaine lettuce for these wraps?
Yes, Romaine lettuce is an excellent, crunchy alternative to Bibb or Boston lettuce for this recipe.
How many cans of chickpeas are required?
The recipe calls for two 14-ounce cans of chickpeas.
Should I cook the basil?
The fresh basil should be folded into the chickpea mixture and cooked for just 1-2 minutes until it has wilted.
What is the texture of the chickpea filling?
When pulsed correctly, the chickpeas have a crumbly texture similar to ground meat, making them perfect for wraps.
Is rice vinegar necessary for this recipe?
Yes, rice vinegar adds a essential tangy element that complements the hoisin and soy sauces.
How do I prepare the lettuce leaves?
Wash the leaves thoroughly and pat them dry carefully to ensure they stay crisp and hold the filling well.
Can I add more vegetables to the filling?
While the base is chickpea-focused, you could easily add finely diced water chestnuts or carrots for extra crunch.
What is the benefit of using low sodium soy sauce?
Low sodium soy sauce allows you to control the saltiness of the dish while still providing a rich umami flavor.
Is this a quick meal to prepare?
Yes, this dish is easy to prepare and cooks in under 20 minutes, making it an ideal choice for busy schedules.
Should the heat be high when adding the sauces?
No, you should reduce the heat to low before mixing in the sauces to prevent them from burning or reducing too quickly.
Is this recipe gluten-free?
This recipe is not naturally gluten-free because hoisin and soy sauce typically contain wheat, though you can use gluten-free alternatives like tamari.
What is the serving suggestion for the finished wraps?
Spoon a generous amount of the mixture into the lettuce leaves and serve immediately, optionally drizzled with sriracha.
Can I eat the chickpea mixture cold?
While it is best served warm, the seasoned chickpea mixture can also be enjoyed cold as part of a meal prep salad.
What oil is best for this recipe?
The recipe recommends using olive oil for sautéing the chickpeas.
Does the recipe contain red pepper flakes?
Yes, one teaspoon of red pepper flakes is included to provide a mild, consistent heat throughout the filling.
How many servings does this recipe make?
The recipe yields enough filling for approximately 6-8 lettuce leaves, depending on the size of the leaves.
Is this recipe considered plant-based?
Yes, the recipe is plant-based and emphasizes whole food ingredients like chickpeas and fresh lettuce.
Can I use a blender instead of a food processor?
A blender can be used, but you must be very careful to use quick pulses to avoid turning the chickpeas into a paste.