Buffalo Chickpea Lettuce Wraps
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Buffalo Chickpea Lettuce Wraps
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These Buffalo Chickpea Lettuce Wraps are a quick, meatless meal that can be made any night of the week real quick!
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Ingredients
For the Ranch Dressing:
- ½ cup mayonnaise
- ¼ cup milk
- 2 tablespoons parsley finely chopped, fresh
- 1 teaspoon dill dried
- 1 teaspoon garlic powder
- Pinch salt
- Pinch black pepper
For the Lettuce Wraps:
- 1 tablespoon neutral cooking oil generic cooking oil
- 1 onion finely chopped, small
- 28 ounce chickpeas drained and rinsed (2 14-ounce cans, canned
- ½ cup buffalo sauce
- 1-2 butter lettuce washed and leaves separated, or Boston Bibb, heads
- avocado sliced
- cilantro decorative, or parsley
Instructions
Make the dressing:
- In a medium bowl, combine mayonnaise, milk, parsley, dill, garlic powder, salt, and pepper; refrigerate for later.
Cook the filling:
- In a large skillet over medium-high heat, heat up oil. Sauté onions, for about 5 minutes, until they turn golden and are translucent. Add chickpeas and continue to cook, stirring frequently, for another 2-3 minutes. Add buffalo sauce and heat up, reduce heat to simmer, and cook for and additional 3 minutes stirring throughout.
Assemble:
- Assemble lettuce wraps by scooping ⅓ cup of chickpea mixture onto lettuce leaves, drizzle with homemade ranch, and top with avocado slices.
Notes
- Nutrition information is calculated without the Ranch dressing.
Nutrition Information
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Serving
2 lettuce wraps
Calories
148kcal
(7%)
Carbohydrates
20g
(7%)
Protein
7g
(14%)
Fat
5g
(8%)
Saturated Fat
0.5g
(3%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
2g
(10%)
Trans Fat
0.01g
(1%)
Sodium
983mg
(41%)
Potassium
282mg
(6%)
Fiber
6g
(24%)
Sugar
1g
(2%)
Vitamin A
920IU
(18%)
Vitamin C
2mg
(2%)
Calcium
60mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 148 kcal
% Daily Value*
| Serving | 2 lettuce wraps | |
| Calories | 148kcal | 7% |
| Carbohydrates | 20g | 7% |
| Protein | 7g | 14% |
| Fat | 5g | 8% |
| Saturated Fat | 0.5g | 3% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.01g | 1% |
| Sodium | 983mg | 41% |
| Potassium | 282mg | 6% |
| Fiber | 6g | 24% |
| Sugar | 1g | 2% |
| Vitamin A | 920IU | 18% |
| Vitamin C | 2mg | 2% |
| Calcium | 60mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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