Lunch
Lettuce Entertain You: Buffalo Chickpea Cups

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
- Add the chickpeas to a medium bowl. Mash about two-thirds of them with a fork, leaving the rest whole for texture.
- Add the celery, carrot and two-thirds of the green onions to the bowl.
- Stir together the vegan mayonnaise, hot sauce, lemon juice, garlic powder, smoked paprika and salt in a small bowl.
- 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.
- Arrange two lettuce leaves per serving. Spoon the Buffalo chickpea mixture into the leaves, then finish with the pumpkin seeds and remaining green onions.
- 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.
Whatβs for dinner?

