by Kate Vaynshteyn (

The perfect summer day deserves the perfect summer dish. Fresh ingredients, bright colors and brilliant flavors – you know, the kind of food you can just picture eating while laying out on a picnic blanket in the park. This recipe from our friend Kate at all those boxes and more in one tasty summer bean dish!

Lettuce wraps are a great low-carb alternative to pita or tortilla-based wraps and other sandwiches.

Lettuce provides the same support and wrapping while giving each morsel a nice, fresh crunch. You often see them with chicken, fish and beef but are perfect for serving beans too!

Kate made a filling by combining our Randall Beans garbanzo beans, avocado, mayo (feel free to use a vegan substitute to make the recipe vegan-friendly), scallions and a little bit of lime juice.

The combination makes for a rich, creamy and zesty filling that is perfectly balanced by the crunchy lettuce wrap. Top it off with some diced grape or cherry tomatoes and julienned carrot for extra bright and crunchy ingredients to balance the creamy beans.

The creaminess and freshness of this recipe makes it perfect to accompany with a little bit of bite! Try serving it with some Siracha, your favorite hot sauce or your favorite vinaigrette for a little bit of heat or zestiness.

Make a batch, put it in a cooler and bring the rest of the fixings along and enjoy this quick and easy recipe the way it was meant to be, outside on a beautiful summer day!

Smashed Chickpea Lettuce Wraps

Smashed Chickpea Lettuce Wraps


  • 1 15.4oz jar Randall Beans Garbanzo Beans, drained and rinsed
  • 1/2 Hass avocado
  • 1 Tbsp. mayonnaise (or vegan mayonnaise substitute)
  • 1 scallion, diced
  • Juice of 1/2 lime (1 Tbsp.)
  • 1/8 tsp. salt (or to taste)
  • Black pepper, to taste
  • 6 small lettuce leaves, or 3 larger Romaine lettuce leaves
  • 1/2 cup grape or cherry tomatoes, diced into quarters
  • 1/2 carrot, julienned


  1. In a medium-large bowl, mash the chickpeas with a fork until about half are mashed. Add the avocado half, mayonnaise, diced scallion, lime juice, salt and pepper. Continue mashing until the avocado and the rest of the ingredients are mixed in with the chickpeas and only a few whole chickpeas remain. Taste and see if the mixture needs more salt, pepper, or lime juice.
  2. Divide the chickpea mixture between the lettuce wraps. This recipe will make about 6 smaller lettuce wraps or 3 larger lettuce wraps. Top each lettuce wrap with diced tomatoes and julienned carrots.
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This recipe makes about 6 wraps worth of bean mix and is the perfect quick summer recipe.

Lettuce wraps are also a delicious vehicle for veggie burgers too! This summer try serving up healthy and mouth-watering bean burgers. Grab a copy of our FREE bean burger cookbook with traditional and unique takes on bean burger recipes – the dish that was made for summer! Follow the link below for your cookbook.

bean burger cookbook download