Mediterranean Zesty Chickpea Lettuce Cups
These Mediterranean Zesty Chickpea Lettuce Cups are light, refreshing, and packed with flavor. Chickpeas are tossed with crisp vegetables, fresh herbs, and a zesty lemon-Dijon dressing, then scooped into crunchy lettuce leaves for a perfect handheld meal or snack. This dish is vegan, high in protein and fiber, and comes together in just a few minutes—ideal for lunch, appetizers, or a healthy snack.
Time
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Ingredients
1 can (400g) chickpeas, drained and rinsed
½ red bell pepper, finely diced
1 small carrot, shredded
2 green onions, sliced
2 tbsp fresh cilantro or parsley, chopped
Juice of 1 lemon
1 tbsp olive oil
1 tsp Dijon mustard
½ tsp ground cumin
Salt & black pepper, to taste
Lettuce leaves (romaine or butter lettuce), for serving
Instructions
Prepare the chickpea mixture: In a medium bowl, mash roughly half of the chickpeas with a fork, leaving the rest whole for texture.
Add vegetables and herbs: Stir in red bell pepper, carrot, green onions, and chopped cilantro or parsley.
Make the dressing: In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, ground cumin, salt, and black pepper.
Combine: Pour the dressing over the chickpea mixture and toss until well coated. Adjust seasoning to taste.
Serve: Spoon the chickpea mixture into individual lettuce leaves and serve immediately.
Tips & Variations
Make it creamier: Add a spoonful of hummus or plain Greek yogurt to the chickpea mixture for a creamier texture.
Add crunch: Toss in some chopped cucumber, radishes, or bell pepper for extra crunch.
Spice it up: Sprinkle in a pinch of cayenne pepper, smoked paprika, or chili flakes for a subtle kick.
Herb swaps: Use fresh mint, dill, or basil instead of cilantro or parsley for a different flavor profile.
Nutty addition: Add toasted pine nuts, slivered almonds, or sunflower seeds for extra texture and healthy fats.
Protein boost: Mix in cooked quinoa or lentils for a more filling meal.
Make ahead: Prepare the chickpea mixture up to 24 hours in advance, but keep the lettuce leaves separate until ready to serve.
Serving ideas: Use as a filling for pita pockets or wraps if you prefer not to use lettuce cups.
Q&A
Q: Can I use other types of beans instead of chickpeas?
A: Yes, white beans or black beans work well. Chickpeas are preferred for their texture, but other beans will give a similar protein boost.
Q: Can I make this in advance?
A: Yes, you can prepare the chickpea mixture up to 24 hours in advance. Store in an airtight container in the fridge. Add lettuce leaves just before serving to keep them crisp.
Q: Can I use packaged salad greens instead of whole lettuce leaves?
A: You can, but the cups hold the filling best. If using loose greens, consider serving the chickpea mixture on top like a salad.
Q: Can this be made vegan?
A: Yes, this recipe is naturally vegan. Simply avoid adding non-vegan toppings like yogurt.
Nutrition
(per serving, approx. 2–3 lettuce cups)
Calories: 180
Protein: 7g
Carbohydrates: 22g
Fiber: 6g
Sugar: 3g
Fat: 7g (from olive oil and optional nuts if added)
(Values may vary depending on portion size and additional toppings.)
Conclusion
These Mediterranean Zesty Chickpea Lettuce Cups are quick, refreshing, and packed with flavor and nutrients. They’re high in protein and fiber, easy to prepare, and perfect for a light lunch, snack, or appetizer. The crisp lettuce, creamy chickpeas, and zesty dressing create a satisfying handheld meal that’s both healthy and delicious.