No-Bake Chickpea Salad Lettuce Cups

By AislePrompt Editorial · Published 2026-06-27 · Updated 2026-06-27

A light and refreshing vegan picnic dish featuring mashed chickpeas, crunchy vegetables, and zesty lemon dressing served in crisp lettuce cups. This Mediterranean-inspired vegan recipe, ready in about 15 minutes, pairs canned chickpeas, red bell pepper, celery stalk for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 can (15 oz), drained and rinsed canned chickpeas
• 1/2 medium, finely diced red bell pepper
• 1, finely diced celery stalk
• 2, thinly sliced green onion
• 2 tbsp, chopped fresh parsley
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 tbsp extra virgin olive oil
• 1/4 tsp salt
• 1/8 tsp black pepper
• 8 large, washed and dried iceberg lettuce leaves

The chef’s knife we’d prep this with → Best Chef's Knives for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: In a medium bowl, mash 1 can (15 oz) drained and rinsed chickpeas with a fork until mostly broken down but still a bit chunky.
2. Step 2: Add 1/2 diced red bell pepper, 1 finely diced celery stalk, 2 thinly sliced green onions, and 2 tbsp chopped fresh parsley to the mashed chickpeas. Stir gently to combine.
3. Step 3: In a small bowl, whisk together 2 tbsp lemon juice, 1 tsp Dijon mustard, 1 tbsp extra virgin olive oil, 1/4 tsp salt, and 1/8 tsp black pepper until emulsified.
4. Step 4: Pour the dressing over the chickpea mixture and fold gently until everything is evenly coated and fragrant.
5. Step 5: Spoon the chickpea salad evenly into 8 large iceberg lettuce leaves to form cups. Serve immediately or chill in the refrigerator until ready to serve for a crisp, refreshing picnic snack.