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Lunch

Lettuce Entertain You: Buffalo Chickpea Cups

Buffalo chickpea lettuce cups topped with carrot, scallions and pumpkin seeds on a ceramic platter

Creamy, tangy Buffalo chickpeas pile into crisp lettuce cups with crunchy carrot, celery and scallions for a fresh lunch that is ready in 20 minutes.

Grab this

  • 2 cans (398 mL each) chickpeas, drained and rinsed
  • 1 celery stalk, finely diced
  • 1 small carrot, coarsely grated
  • 3 green onions, thinly sliced, divided
  • 1/4 cup vegan mayonnaise
  • 3 tablespoons vegan hot sauce
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon fine salt
  • 8 large butter lettuce leaves, washed and dried
  • 2 tablespoons roasted unsalted pumpkin seeds

Do this

  1. Add the chickpeas to a medium bowl. Mash about two-thirds of them with a fork, leaving the rest whole for texture.
  2. Add the celery, carrot and two-thirds of the green onions to the bowl.
  3. Stir together the vegan mayonnaise, hot sauce, lemon juice, garlic powder, smoked paprika and salt in a small bowl.
  4. Pour the dressing over the chickpea mixture and fold until everything is evenly coated. Taste and add another splash of hot sauce if you like more heat.
  5. Arrange two lettuce leaves per serving. Spoon the Buffalo chickpea mixture into the leaves, then finish with the pumpkin seeds and remaining green onions.
  6. Serve immediately while the lettuce is crisp, with lemon wedges or extra hot sauce on the side if desired.

Easy swaps

  • For a lighter dressing, replace the vegan mayonnaise with unsweetened plant-based yogurt plus 1 teaspoon olive oil; check the yogurt label for soy, coconut or nut allergens.
  • Romaine heart leaves or small cabbage leaves can replace butter lettuce.
  • For a milder filling, use 1 tablespoon hot sauce and add 1 extra tablespoon lemon juice.
  • Allergen note: this recipe contains pumpkin seeds and may contain soy or other allergens depending on the vegan mayonnaise and hot sauce. Choose certified allergen-safe brands when needed.
  • The recipe is naturally gluten-free when the mayonnaise and hot sauce are labelled gluten-free.

Estimated per serving

Nutrition at a glance

Calories
286
Fat
14.2g
Saturated fat
1.6g
Carbohydrates
33g
Fibre
9g
Sugars
5g
Protein
9.5g
Sodium
710mg

Chickpeas provide a useful mix of plant protein and fibre in each crisp, colourful serving.

Estimates vary with ingredient brands, substitutions and serving size.