These chickpea salad wraps with avocado dill sauce are a refreshing and nutritious option for a quick lunch or light dinner. Packed with protein from the chickpeas and healthy fats from the avocado, this dish is both satisfying and delicious. The fresh dill and lemon juice add a burst of flavor, while the crisp vegetables provide a delightful crunch.
If you don't usually keep fresh dill or avocados at home, you might need to pick these up at the supermarket. Fresh dill can often be found in the produce section, usually near other fresh herbs. Avocados should be ripe but not overly soft. Additionally, cherry tomatoes and red onions might not be staples in every household, so make sure to grab these as well.
![chickpea-salad-wraps-with-avocado-dill-sauce-recipe](https://lynnecurry.com/wp-content/uploads/2024/07/chickpea-salad-wraps-with-avocado-dill-sauce-recipe-1721169235.jpg)
Ingredients For Chickpea Salad Wraps With Avocado Dill Sauce
Chickpeas: These legumes are a great source of protein and fiber, making them a hearty base for the salad.
Avocado: Adds creaminess and healthy fats to the sauce, balancing the flavors and textures.
Dill: Fresh dill brings a unique, slightly tangy flavor that pairs well with the other ingredients.
Red onion: Provides a sharp, pungent taste that contrasts nicely with the creamy avocado.
Cucumber: Adds a refreshing crunch to the salad, enhancing its texture.
Cherry tomatoes: These small, juicy tomatoes add a burst of sweetness and color.
Olive oil: Used to blend the sauce, adding a smooth texture and rich flavor.
Lemon juice: Adds acidity and brightness, balancing the richness of the avocado.
Lettuce leaves or wraps: Serve as the vessel for the salad, providing a crisp and fresh base.
Technique Tip for This Recipe
When mashing the avocado, ensure it is ripe enough to achieve a creamy consistency. A ripe avocado will yield easily under gentle pressure and have a slightly soft texture. This will help create a smooth and cohesive avocado dill sauce that blends well with the chickpea mixture. If the avocado is too firm, you can place it in a paper bag with a banana for a day or two to speed up the ripening process.
Suggested Side Dishes
Alternative Ingredients
chickpeas - Substitute with white beans: White beans have a similar texture and mild flavor, making them a great alternative.
avocado - Substitute with Greek yogurt: Greek yogurt provides a creamy texture and tangy flavor, similar to avocado.
fresh dill - Substitute with fresh parsley: Fresh parsley offers a different but complementary herbal note.
red onion - Substitute with green onions: Green onions have a milder flavor and add a nice crunch.
cucumber - Substitute with zucchini: Zucchini has a similar texture and can be used raw in salads.
cherry tomatoes - Substitute with grape tomatoes: Grape tomatoes are similar in size and flavor to cherry tomatoes.
olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and neutral flavor.
lemon juice - Substitute with lime juice: Lime juice provides a similar acidity and citrus flavor.
lettuce leaves - Substitute with collard greens: Collard greens are sturdy and can hold fillings well, similar to lettuce leaves.
Other Alternative Recipes Similar to This Recipe
How to Store / Freeze This Recipe
To store the chickpea salad wraps, first ensure the chickpea mixture is kept separate from the lettuce leaves or wraps. This prevents the wraps from becoming soggy.
Transfer the chickpea mixture to an airtight container. This will keep it fresh and maintain its flavors.
Place the container in the refrigerator. The chickpea mixture can be stored for up to 3 days.
For the lettuce leaves, wash and dry them thoroughly. Store them in a separate container lined with a paper towel to absorb any excess moisture.
If you prefer using wraps instead of lettuce leaves, keep them in their original packaging or an airtight container to maintain their softness.
When ready to serve, simply spoon the chickpea mixture onto the lettuce leaves or wraps and roll them up.
To freeze the chickpea salad mixture, place it in a freezer-safe container or a heavy-duty freezer bag. Label it with the date to keep track of its freshness.
The chickpea mixture can be frozen for up to 2 months. When you’re ready to use it, thaw it in the refrigerator overnight.
Note that the texture of the avocado may change slightly after freezing, but the flavors will remain intact.
Avoid freezing the lettuce leaves or wraps, as they do not freeze well and will lose their texture.
Once thawed, give the chickpea mixture a good stir to reincorporate any separated ingredients before serving.
How to Reheat Leftovers
Use a microwave: Place the chickpea salad wraps on a microwave-safe plate. Cover them with a damp paper towel to retain moisture. Microwave on medium power for 1-2 minutes, checking halfway through to ensure even heating. This method is quick but may slightly alter the texture of the lettuce leaves.
Oven method: Preheat your oven to 350°F (175°C). Wrap the chickpea salad wraps in aluminum foil to prevent them from drying out. Place them on a baking sheet and heat for about 10-15 minutes. This method helps maintain the texture of the lettuce leaves and the avocado dill sauce.
Stovetop: Heat a non-stick skillet over medium heat. Place the chickpea salad wraps in the skillet and cover with a lid. Heat for about 2-3 minutes on each side, or until warmed through. This method can give a slight crisp to the wraps.
Air fryer: Preheat your air fryer to 350°F (175°C). Place the chickpea salad wraps in the air fryer basket and heat for 3-5 minutes. This method is efficient and helps retain the freshness of the vegetables.
Steaming: If you prefer a gentle reheating method, use a steamer. Place the chickpea salad wraps in a steamer basket over boiling water. Cover and steam for about 5 minutes. This method helps maintain the moisture and texture of the lettuce leaves and avocado dill sauce.
Best Tools for This Recipe
Fork: Used to mash the avocado until smooth.
Mixing bowl: Needed to combine and mix the avocado dill sauce ingredients.
Mixing bowl: Used to combine the chickpeas, red onion, cucumber, and cherry tomatoes.
Knife: Essential for chopping the dill, red onion, and cucumber, and halving the cherry tomatoes.
Cutting board: Provides a surface for chopping and dicing the vegetables.
Measuring cups: Used to measure out the dill, red onion, cucumber, and cherry tomatoes.
Measuring spoons: Used to measure the olive oil and lemon juice.
Spoon: Helps to mix the avocado dill sauce with the chickpea mixture and to spoon the mixture onto the lettuce leaves or wraps.
Lettuce leaves or wraps: Used to hold the chickpea salad mixture for serving.
How to Save Time on Making This Recipe
Prepare ingredients in advance: Chop the red onion, cucumber, and cherry tomatoes ahead of time and store them in the fridge.
Use a food processor: Quickly mash the avocado and mix the dill, lemon juice, and olive oil using a food processor.
Pre-wash lettuce leaves: Wash and dry the lettuce leaves or wraps in advance to save time during assembly.
Batch cook chickpeas: Cook a large batch of chickpeas and freeze portions for future use.
Assemble just before serving: Keep the chickpea mixture and lettuce leaves separate until ready to serve to maintain freshness.
![chickpea-salad-wraps-with-avocado-dill-sauce-recipe](https://lynnecurry.com/wp-content/uploads/2024/07/chickpea-salad-wraps-with-avocado-dill-sauce-recipe-1721169235.jpg)
Chickpea Salad Wraps With Avocado Dill Sauce
Ingredients
Main Ingredients
- 1 can chickpeas drained and rinsed
- 1 avocado peeled and pitted
- ¼ cup fresh dill chopped
- ¼ cup red onion finely chopped
- ¼ cup cucumber diced
- ¼ cup cherry tomatoes halved
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 4 large lettuce leaves or wraps
Instructions
- In a bowl, mash the avocado with a fork.
- Add the dill, lemon juice, olive oil, salt, and pepper. Mix well.
- In another bowl, combine chickpeas, red onion, cucumber, and cherry tomatoes.
- Add the avocado dill sauce to the chickpea mixture and stir to combine.
- Spoon the mixture onto lettuce leaves or wraps.
- Roll up and serve immediately.
Nutritional Value
Keywords
Suggested Appetizers and Desserts for This Recipe
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