Healthy & Flavorful: Mediterranean Sorghum Tabbouleh and Chickpea Lettuce Wraps

Embark on a culinary journey to the vibrant shores of the Mediterranean with our exceptional Mediterranean Sorghum Tabbouleh and Chickpea Lettuce Wraps. This recipe is a celebration of freshness, flavor, and wholesome nutrition, designed to offer a truly satisfying meal that feels incredibly light. Drawing inspiration from the rich culinary traditions of Lebanon, these wraps elegantly combine the earthy goodness of ancient grains with the bright zest of a classic herb salad and the delightful crunch of perfectly roasted chickpeas, all nestled within crisp lettuce cups. It’s an innovative twist on beloved classics, promising a delightful experience for your taste buds and a boost for your well-being.

Why These Mediterranean Wraps Will Become Your New Favorite

For those moments when you crave a meal that’s both invigorating and deeply flavorful, lettuce wraps are a perfect choice. They provide a delightful, crisp vessel for all your favorite fillings, allowing you to enjoy a satisfying meal that feels lighter than traditional wraps made with tortillas or bread. These particular Mediterranean Sorghum Tabbouleh and Chickpea Lettuce Wraps represent a harmonious marriage of two culinary stars: the beloved Tabbouleh salad and the irresistible crunch of Crispy Roasted Chickpeas. The combination offers a remarkable array of textures and tastes, from the refreshing herbs to the nutty grains and the savory, spiced chickpeas.

What truly sets this recipe apart is the thoughtful substitution of traditional bulgur in the tabbouleh with a unique, hearty blend of sorghum, quinoa, and brown rice. This innovative approach introduces a richer, more complex flavor profile and an appealing chewiness that enhances the overall experience. Plus, it’s an excellent way to incorporate more diverse whole grains into your diet. Many convenient “ancient grain” blends, such as those from Hodgson Mill or similar brands, are readily available and incredibly simple to prepare, often cooking in just 15-20 minutes on the stovetop. This ease of preparation makes these wraps an ideal choice for a quick yet wholesome lunch or a nourishing weeknight dinner, proving that healthy eating can be both delicious and convenient.

The Heart of the Dish: Sorghum Tabbouleh

Embracing Ancient Grains: Sorghum, Quinoa, and Brown Rice

Sorghum, quinoa, and brown rice are more than just grains; they are nutritional powerhouses. Sorghum, an ancient grain, is celebrated for being gluten-free, rich in antioxidants, and a great source of fiber and plant-based protein. It offers a distinct, slightly nutty flavor and a satisfying chewiness that works wonderfully as a base for salads. Quinoa, another ancient grain, is a complete protein, meaning it contains all nine essential amino acids, along with iron, magnesium, and B vitamins. Brown rice contributes a familiar texture and additional fiber. Together, this blend creates a robust and nutrient-dense foundation for our tabbouleh, providing sustained energy and supporting digestive health. Moving beyond conventional grains opens up a world of culinary discovery and health benefits.

The Essence of Freshness: Vibrant Tabbouleh

Tabbouleh is a cornerstone of Lebanese and broader Mediterranean cuisine, renowned for its incredible freshness and aromatic qualities. Traditionally, it’s a finely chopped salad bursting with fresh parsley, mint, ripe tomatoes, crisp green onions, and bulgur, all brought together with a generous dressing of fresh lemon juice and extra virgin olive oil. In our Mediterranean Sorghum Tabbouleh, we honor this spirit of freshness while giving it a modern twist. The abundance of finely chopped parsley and mint provides an unparalleled aromatic lift and a wealth of vitamins, making each bite incredibly vibrant and cleansing. The diced Roma tomatoes and English cucumber add a juicy sweetness and a refreshing crunch, perfectly balanced by the sharp tang of lemon and the rich notes of olive oil.

The Crispy Companion: Perfectly Roasted Chickpeas

No wholesome wrap is truly complete without a satisfying textural element, and our perfectly roasted chickpeas deliver just that. These humble legumes are transformed through roasting into golden, crispy morsels that add an irresistible crunch to every bite. Beyond their delightful texture, chickpeas are a fantastic source of plant-based protein and dietary fiber, making these wraps exceptionally filling and beneficial for gut health. They also contribute a pleasant, savory earthiness that beautifully complements the bright, fresh flavors of the tabbouleh.

Preparing roasted chickpeas is incredibly simple, requiring minimal effort for maximum reward. A light coating of olive oil, a sprinkle of salt, and a dash of paprika (or your preferred spice like cumin, garlic powder, or even a hint of cayenne for heat) is all it takes to create these flavorful additions. The roasting process not only crisps them up but also deepens their flavor, turning them into a versatile ingredient that can be enjoyed in these wraps, as a healthy snack, or as a topping for other salads and bowls. They are a staple for a reason, offering both nutrition and deliciousness.

Health & Wellness Benefits of This Recipe

These Mediterranean Sorghum Tabbouleh and Chickpea Lettuce Wraps are not just delicious; they are a powerhouse of nutrition. They are inherently plant-based, making them a fantastic option for vegetarians, vegans, and anyone looking to incorporate more wholesome, plant-forward meals into their diet.

• **Rich in Fiber:** The sorghum, quinoa, brown rice blend, along with the generous amount of fresh vegetables and chickpeas, provides an abundance of dietary fiber, crucial for digestive health, satiety, and blood sugar regulation.
• **Excellent Source of Protein:** With chickpeas and ancient grains, these wraps offer a substantial amount of plant-based protein, vital for muscle repair, energy, and feeling full longer.
• **Vitamins and Minerals:** Fresh parsley, mint, tomatoes, and cucumber contribute essential vitamins like Vitamin A, C, and K, as well as minerals such as potassium and iron, supporting overall immunity and bodily functions.
• **Healthy Fats:** Extra virgin olive oil provides monounsaturated fats, known for their heart-healthy benefits and anti-inflammatory properties.
• **Low in Calories, High in Flavor:** By utilizing crisp lettuce leaves instead of heavier wraps, this meal remains low in calories while still delivering an explosion of satisfying flavors.

Tips for Success & Meal Prep Made Easy

To ensure your Mediterranean Sorghum Tabbouleh and Chickpea Lettuce Wraps are always a resounding success, consider these practical tips:

1. **Dry Chickpeas for Crispy Perfection:** The key to truly crispy roasted chickpeas is to ensure they are thoroughly dry after rinsing. Allowing them to sit on paper towels for an hour and then removing any loose casings helps achieve that ideal crunch.
2. **Cool Grains for Best Tabbouleh:** Make sure your cooked sorghum, quinoa, and brown rice blend is completely cooled before mixing it with the fresh chopped vegetables and herbs. This prevents the herbs from wilting and keeps the tabbouleh vibrant and fresh.
3. **Freshness is Key:** The success of tabbouleh heavily relies on the freshness of its ingredients. Use bright green parsley and mint, firm tomatoes, and crisp cucumbers for the best flavor and texture.
4. **Meal Prep Friendly:** Both the sorghum tabbouleh and the roasted chickpeas can be prepared a day or two in advance. Store them separately in airtight containers in the refrigerator. When ready to eat, simply scoop the components into fresh lettuce cups and enjoy. This makes for a quick and easy healthy lunch or dinner any day of the week!

Exciting Variations & Customization Ideas

While the core recipe for these Mediterranean Sorghum Tabbouleh and Chickpea Lettuce Wraps is wonderfully flavorful, don’t hesitate to get adventurous and customize them to your liking. The beauty of lettuce wraps lies in their flexibility!

• **Cheesy Goodness:** For a delicious salty tang, sprinkle some crumbled feta cheese over your tabbouleh and chickpeas before wrapping.
• **A Touch of Brine:** Add finely chopped Kalamata olives or other briny Mediterranean olives for an extra burst of authentic flavor.
• **Creamy Foundation:** Spread a thin layer of creamy hummus onto your lettuce leaf before adding the tabbouleh and chickpeas. This adds moisture, richness, and another layer of plant-based protein.
• **Extra Veggies:** Incorporate finely diced bell peppers (red, yellow, or orange for sweetness), shredded carrots, or thinly sliced red onion into your tabbouleh mix for added color, nutrients, and crunch.
• **Different Spices:** Experiment with various spice blends for your roasted chickpeas. A touch of cumin, za’atar, garlic powder, or even a hint of smoked paprika can dramatically change their profile.
• **Drizzle of Tahini:** For those who love a nutty, creamy finish, a light drizzle of tahini sauce or a yogurt-based dressing can elevate the wraps even further.
• **Pomegranate Seeds:** For a burst of tart sweetness and jewel-like color, sprinkle a few fresh pomegranate seeds over the filling.

These wraps are not just a meal; they’re an experience waiting to be personalized. Enjoy them as a light and refreshing main course, a vibrant appetizer for entertaining, or a smart, prepared-ahead lunch that will make your coworkers envious!

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Mediterranean Sorghum Tabbouleh and Chickpea Lettuce Wraps

By

Julia Jolliff

Prep:

15 minutes
mins

Cook:

20 minutes
mins

Total:

35 minutes
mins

Servings:
6

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Mediterranean Sorghum Tabbouleh and Chickpea Lettuce Wraps create a light, healthy meal using the flavors of Lebanon. A Sorghum Quinoa Brown Rice blend is combined with Tabbouleh and placed in a lettuce wrap with roasted chickpeas.

Ingredients

• 
  ▢
  
  1
  head of Bibb/Boston Lettuce,
  washed and separated

Sorghum Tabbouleh:

• 
  ▢
  
  1/2
  cup
  brown rice or quinoa ,
  cooked
• 
  ▢
  
  5
  Roma Tomatoes,
  diced
• 
  ▢
  
  6-8
  green onions,
  green and white parts chopped
• 
  ▢
  
  1/4
  of an english cucumber,
  diced
• 
  ▢
  
  1/4
  cup
  fresh mint,
  finely chopped
• 
  ▢
  
  2
  bunches of parsley,
  bottom part of stem removed, chopped finely
• 
  ▢
  
  1/4
  cup
  lemon juice
• 
  ▢
  
  1/4
  cup
  extra virgin olive oil
• 
  ▢
  
  salt and pepper to taste

Roasted Chickpeas:

• 
  ▢
  
  1 – 15
  ounces
  can of chickpeas,
  drained and rinsed
• 
  ▢
  
  2
  tablespoons
  olive oil
• 
  ▢
  
  1/2
  teaspoon
  salt {more or less to taste}
• 
  ▢
  
  1/2
  teaspoon
  paprika {or your favorite spice}

Instructions

For the Roasted Chickpeas:

• Rinse and drain the chickpeas. On a rimmed baking sheet put a paper towel down and lay the chickpeas out in a single layer. Lay another paper towel over the chickpeas and let them sit for about an hour. Preheat oven to 400 degrees. After 20 minutes roll your hands over the paper towel to loosen any casings. Pick through the chickpeas and discard any loose casings.
• In a medium mixing bowl mix together chickpeas, olive oil and salt.
• Spread back on a rimmed baking sheet (without the paper towel) and roast for 35-40 minutes tossing occasionally, until crispy and golden.
• Remove from the oven and sprinkle the spice of your choice over the chickpeas (for example 1/2 teaspoon paprika). Set aside to let cool.

For the Sorghum Tabbouleh:

• Cook the Sorghum Quinoa & Brown Rice according to the package.
• While the sorghum cooks chop the tomatoes, green onions, cucumber mint and parsley and place in a large bowl. Once the sorghum has cooled add it to the parsley mixture. Add the lemon juice and olive oil and gently toss.

To assemble the lettuce wraps:

• Place a scoop of the Sorghum Tabbouleh in the lettuce wrap and top with the roasted chickpeas.

Notes

• Other ideas to add to the lettuce wraps: feta cheese, olives, a spread of hummus on the lettuce wrap.

 

Nutrition

Serving:
6
g

,

Calories:
209
kcal

,

Carbohydrates:
18
g

,

Protein:
3
g

,

Fat:
14
g

,

Saturated Fat:
2
g

,

Polyunsaturated Fat:
2
g

,

Monounsaturated Fat:
10
g

,

Sodium:
202
mg

,

Potassium:
322
mg

,

Fiber:
2
g

,

Sugar:
3
g

,

Vitamin A:
1655
IU

,

Vitamin C:
16
mg

,

Calcium:
39
mg

,

Iron:
1
mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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