Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

4.7
(3)
3 Reviews

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.

By
Robin Bashinsky
Robin Bashinsky
Robin Bashinsky

Robin Bashinsky is a professional chef whose background includes stints at Birmingham fine-dining restaurants Daniel George and Hot and Hot Fish Club.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Prep Time:
10 mins
Total Time:
10 mins
Servings:
4
Yield:
12 wraps
Nutrition Profile:
Diabetes-Friendly Healthy Aging Healthy Immunity Low-Sodium High-Fiber Heart-Healthy Low-Calorie Anti-Inflammatory Mediterranean Diet
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Ingredients

  • ¼ cup tahini

  • ¼ cup extra-virgin olive oil

  • 1 teaspoon lemon zest

  • ¼ cup lemon juice (from 2 lemons)

  • 1 ½ teaspoons pure maple syrup

  • ¾ teaspoon kosher salt

  • ½ teaspoon paprika

  • 2 (15 ounce) cans no-salt-added chickpeas, rinsed

  • ½ cup sliced jarred roasted red peppers, drained

  • ½ cup thinly sliced shallots

  • 12 large Bibb lettuce leaves

  • ¼ cup toasted almonds, chopped

  • 2 tablespoons chopped fresh parsley

Directions

  1. Whisk tahini, oil, lemon zest, lemon juice, maple syrup, salt and paprika in a large bowl. Add chickpeas, peppers and shallots. Toss to coat.

  2. Divide the mixture among lettuce leaves (about 1/3 cup each). Top with almonds and parsley. Wrap the lettuce leaves around the filling and serve.

    Mediterranean Lettuce Wraps
Originally appeared: EatingWell.com, December 2018; updated May 2022

Nutrition Facts (per serving)

498 Calories
28g Fat
44g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3 wraps each
Calories 498
% Daily Value *
Total Carbohydrate 44g 16%
Dietary Fiber 10g 34%
Total Sugars 4g
Added Sugars 2g 4%
Protein 16g 32%
Total Fat 28g 36%
Saturated Fat 4g 18%
Vitamin A 2233IU 45%
Vitamin C 9mg 10%
Folate 62mcg 16%
Sodium 567mg 25%
Calcium 163mg 13%
Iron 4mg 22%
Magnesium 104mg 25%
Potassium 620mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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