Description
Buffalo Chickpea Salad is a vibrant and spicy meatless dish that combines tender chickpeas with the zesty heat of buffalo sauce, creamy Greek yogurt, and crunchy fresh vegetables. Perfect for a healthy lunch or light dinner, it delivers all the iconic flavors of buffalo wings with a nutritious twist, served wrapped in crisp romaine or Bibb lettuce leaves.
Ingredients
Scale
Chickpea Mixture
- 15-oz can chickpeas (drained and rinsed or 1 1/2 cups cooked)
- 1/2 Tbsp olive oil
- 1/2 tsp kosher salt
- 1 clove garlic (minced)
- 1/4 cup diced carrots
- 1/4 cup diced celery
- 3 Tbsp Frank’s Red Hot Original
- 1 Tbsp plain Greek yogurt
- 1 Tbsp lemon juice
- 1/2 Tbsp tahini
Vegetable Garnish
- 1/12 cup diced carrots (reserved from initial 1/3 cup)
- 1/12 cup diced celery (reserved from initial 1/3 cup)
- Celery leaves for garnish
Additional Ingredients
- 1/2 tsp lemon juice
- 1/4 cup crumbled blue cheese (optional)
- Romaine or Bibb lettuce leaves for serving
Instructions
- Heat the skillet: Place a large nonstick skillet over medium-high heat and add the olive oil. Allow the oil to shimmer, indicating it is hot and ready for cooking.
- Cook chickpeas: Add the drained chickpeas to the skillet in a single layer. Let them cook undisturbed for 1 to 2 minutes until slightly browned to develop a toasted flavor and a bit of crispness.
- Add garlic and salt: Stir the chickpeas and then add the minced garlic and kosher salt. Cook for an additional minute to infuse the garlic aroma without burning it.
- Combine chickpeas with vegetables: Transfer the cooked chickpeas to a large bowl. Add 1/4 cup diced carrots and 1/4 cup diced celery to the chickpeas for crunch and freshness.
- Mix the dressing: To the chickpea and vegetable mixture, add Frank’s Red Hot Original sauce, plain Greek yogurt, 1 tablespoon lemon juice, and tahini. Gently fold the ingredients until everything is well combined and coated evenly in the spicy, creamy dressing.
- Prepare vegetable garnish: In a small separate bowl, toss the remaining diced celery and carrots with the remaining 1/2 teaspoon lemon juice to brighten their flavor. Set aside for garnish.
- Assemble and serve: To serve, spoon the buffalo chickpea salad onto lettuce leaves. Top with crumbled blue cheese if using, the reserved celery and carrot mixture, and a generous handful of fresh celery leaves for garnish. Wrap and enjoy!
Notes
- This salad is a fantastic vegetarian alternative to traditional buffalo wings, combining heat and creaminess without meat.
- Blue cheese is optional but adds a nice tangy flavor contrast to the spicy mixture.
- Use romaine or Bibb lettuce leaves as a wrap for a refreshing, low-carb serving option.
- Adjust the amount of hot sauce according to your heat preference.
Nutrition
- Serving Size: 1/6 of recipe
- Calories: 182 kcal
- Sugar: 2.5 g
- Sodium: 821 mg
- Fat: 5 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 27 g
- Fiber: 6 g
- Protein: 8.5 g
- Cholesterol: 0.5 mg
