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chickpea lettuce wraps

An honest story behind my chickpea lettuce wraps with portobello mushrooms and delicious tahini sauce. One Saturday in December, we celebrated Christmas with friends until 3 AM-ish. MANY things were consumed that should not have been consumed. What can I say – we like to have fun and sometimes we just go for it. Kids slept in their clothes sharing the bunk bed with friends and I think no blankets. What can I say?! Sometimes we let it go all the way. Good thing we didn’t drive and in the morning everyone was alive, happy, and we even played a hockey game.

Now you can judge me all you want. We all judge, let’s be honest. So, all good.

chickpea lettuce wraps

Anyways, on Sunday I ended up making my chicken noodle soup. I needed to heal my tired body. I was exhausted but good laughs playing good games and having honest conversations with moms who had a glass of wine or two were totally worth it. What can I say – my kids make me like wine.

chickpea lettuce wraps

On Monday, all I could think of eating was VEGETABLES. Please, no animal products. I felt blah…

So, I opened the fridge. Thank goodness, I just did a Costco run on Friday before and had a lot of vegetables. I felt like biting a giant head of lettuce with a hearty filling, and lettuce cups have been on my list for a while now. Then I thought of cooked chickpeas in a freezer. And then I thought of hummus that is made with tahini. Naturally I reached out for portobellos, greens and red bell pepper to add crunch and a pop of colour. Voila…

chickpea lettuce wraps

Now, do not be grossed out but I HAD to share this – a bug in my organic Romaine lettuce. For some it means “yuk” but for me it means my lettuce is real, comes from the ground where bugs live and they haven’t been killed by nasty pesticides. The lettuce I want to eat. It is really not a big deal to wash the bug off but pesticides will never come off with water.

chickpea lettuce wraps

I cut lettuce leaves in half and then overlapped before adding filling. In my opinion, wraps are easier to eat this way vs. a long “boat”. Again, kitchen scissors are irreplaceable in my kitchen. I’m getting a 2nd pair because I got enough Jamie Oliver stamps to redeem.

chickpea lettuce wraps

This fantastic tahini sauce is just mind blowing and all plant-based. I would never ever again could force myself to consume such amount of dairy (unless at a Christmas party, I guess LOL). It is so simple to make and is similar to hummus in a way – tahini, water, lemon juice, garlic, salt and pepper.

Alex came up with the name for the wraps – Jerusalem lettuce wraps. He used to live in Israel for many years and consumed his fair portion of tahini, hummus, pitas and za’atar. Mediterranean diet consists primarily of veggies, fruit, whole grains, plant-based fats, seafood and a little meat. I do feel like we eat like this a lot.

chickpea lettuce wraps

You know what was the most shocking part? My kids ate these chickpea lettuce wraps! Even the little one. I thought for sure he wouldn’t but I still offer. He ate it and liked it! So, just keep offering.

You can assemble wraps and store in a large deep dish until ready to serve. Considering I make all my dinners mid-day because of blogging that is what I did and wraps went really well with the soup of a bunch of leftovers thrown together.:)


chickpea lettuce wraps

Mushroom and Chickpea Lettuce Wraps

Mushroom and Chickpea Lettuce Wraps


    Lettuce Wraps:
  • 1 lb portobello or brown mushrooms, coarsely chopped
  • 1 tsp coconut or avocado oil
  • 14 oz can chickpeas, rinsed & drained (I cook my own)
  • 1 large bell pepper, thinly sliced
  • 3 onion sprigs, chopped
  • 1/4 cup cilantro, chopped
  • 10 large romaine lettuce leaves
  • Tahini Sauce:
  • 3/4 cup tahini
  • 3/4 cup warm water
  • 1 tbsp sesame or olive oil
  • 1 large garlic clove (or to taste)
  • 1 tbsp lemon juice, freshly squeezed
  • 1/2 tsp himalayan pink salt*
  • Ground black pepper, to taste


  1. Cut lettuce leaves in half and overlap each other to make a double layer small “cup" instead of a long “boat”.
  2. In a small food processor or blender, process Tahini Sauce ingredients until smooth.
  3. Preheat large ceramic non-stick skillet on medium-high heat and swirl oil to coat. Add mushrooms and cook until brown, stirring and draining liquid. Add chickpeas and cook for a minute, just enough to warm through. Add Tahini Sauce, stir for about 30 seconds and remove from heat.
  4. To assemble lettuce cups, place chickpea mushroom mixture in the centre, add bell peppers and sprinkle with green onion and cilantro.
  5. Storage Instructions: Refrigerate in an airtight container assembled up to 1 day and separately for a few days.


*Use more salt to taste if cooking your own beans without salt like I did.


Nutritional Info

Servings Per Recipe: 10

Amount Per Serving = 1 lettuce wrap:
Calories: 170.4
Total Fat: 12.3 g
Cholesterol: 0.0 mg
Sodium: 152.8 mg
Total Carbs: 11.6 g
Dietary Fiber: 4.1 g
Protein: 6.3 g
WW Points+: 5

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  1. Kit

    Looks delicious! I am sure the kids had as much fun as you did, left to themselves! They’re not babies anymore and they did fine. My 4 slept in clothing more than once, now, happy healthy responsible parents themselves! Sometimes parents need fun too! With that many adults in the house, kids were fine, someone could dial emergency if needed!

    I LOVE chickpeas and. Egetarian! My husband will look and ask where is the meat…. Then shrug and eat it anyway, lol!

    • Olena

      Exactly, you understand. I do not worry about clothes and unbrushed teeth sometimes because I know kids will be perfectly fine the next day. Oh LOL we didn’t get to the point of calling emergency yet in 10 years.

  2. Kit

    Haha! Well, that’s great! We had a few trips to the hospital emergency, but for asthma, broken bones, or stitches on a normal day, when they very well supervised. Never because we had a little adult time and the kids were entertaining themselves. I wish it were nicer out today, I would Rapunzel to the store for romaine and mushrooms! Everything else, I have.

    • Kit

      Sometimes auto correct spell check gets in my way! I wish it were nicer today, I would run to the store for mushrooms and romaine!

    • Olena

      Definitely. You should have seen how many bugs was on a counter from that bunch of kale behind the jar of pesto lol.
      I love the name of your blog and honestly warms my heart to see another woman happy when her kids go back to school. I sat down and enjoyed a quiet moment just like you the other day.



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