Easy Pea Salad Lettuce Cups

If you ask me, lettuce cups are one of the smartest ways to serve a meal.

This fresh take on pea salad gives you something different from your typical mayo-heavy side dish. The green split peas cook down with ginger, garlic, and tamari into a savory filling that’s got a nice balance of sweet and salty.

Butter lettuce leaves make perfect edible bowls for scooping up the warm pea mixture. Fresh lime juice and cilantro brighten everything up, while shredded carrots add some crunch.

It’s a satisfying dish that works as a light lunch or a fun appetizer when you have people over.

What Kind of Split Peas Should I Use?

For this recipe, you’ll want to stick with green split peas as called for in the ingredients list. Green split peas have a slightly sweeter, more earthy flavor compared to yellow split peas, which makes them perfect for this Asian-inspired filling. You can find them in the dried beans and legumes section of most grocery stores, and they don’t require any soaking before cooking, which is a huge time-saver. Just give them a quick rinse before adding them to your pot, and make sure to pick through them to remove any small stones or debris that sometimes sneak into the bag.

Options for Substitutions

This recipe is pretty forgiving and works well with a few simple swaps:

• Green split peas: You can use yellow split peas instead – they’ll cook the same way and taste nearly identical. Red lentils work too, but they’ll cook faster (about 15-20 minutes), so keep an eye on them.
• Coconut oil: Any neutral cooking oil works here. Try avocado oil, vegetable oil, or olive oil if that’s what you have on hand.
• Tamari: Regular soy sauce is a fine substitute if you’re not avoiding gluten. You can also use coconut aminos for a soy-free option, though it’s slightly sweeter.
• Maple syrup: Honey, agave nectar, or even a bit of brown sugar will give you that touch of sweetness. Start with a tablespoon and adjust to taste.
• Butter lettuce: Boston lettuce, romaine hearts, or even large iceberg lettuce leaves make great cups. Just pick something sturdy enough to hold the filling without tearing.
• Fresh ginger: In a pinch, use 1 teaspoon of ground ginger, though fresh really does make a difference in this recipe.

Watch Out for These Mistakes While Cooking

The biggest mistake when cooking split peas is not checking them regularly during the last 15 minutes of cooking, which can lead to either mushy, overcooked peas or undercooked ones that are still crunchy – aim for a texture that’s soft but still holds its shape.

Another common error is adding too much water at the start, so if your mixture looks too soupy after the cooking time, simply remove the lid and let it simmer a few extra minutes to evaporate the excess liquid.

To prevent your lettuce cups from getting soggy and falling apart, make sure to let the pea mixture cool for at least 5 minutes before spooning it into the leaves, and choose larger, sturdier outer leaves from the butter lettuce head.

For extra flavor, toast your ginger and garlic just until fragrant but not brown, as burnt garlic can make the entire dish taste bitter.

What to Serve With Pea Salad Lettuce Cups?

These lettuce cups are pretty light and fresh, so they pair really well with some steamed jasmine or brown rice on the side if you want something more filling. You could also serve them alongside some crispy spring rolls or vegetable dumplings to keep with the Asian-inspired flavors. If you’re looking for something simple, a bowl of miso soup or a cucumber salad with rice vinegar makes a nice complement. These cups also work great as an appetizer before a stir-fry or noodle dish for a complete meal.

Storage Instructions

Store: The pea salad filling keeps really well in the fridge for up to 5 days in an airtight container. I actually think it tastes even better the next day after all the flavors have had time to hang out together. Just keep the lettuce cups separate so they stay crisp and fresh.

Prep Ahead: This is one of those recipes that’s perfect for meal prep. Make the pea salad mixture a day or two in advance, then just scoop it into fresh lettuce cups when you’re ready to eat. Store your toppings like shredded carrots and cilantro in separate little containers so everything stays crunchy.

Serve: The filling is great served cold or at room temperature, so just pull it out of the fridge about 10 minutes before you want to eat. If you’re packing this for lunch, bring the filling and lettuce separately and assemble right before eating so the lettuce doesn’t get wilted.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 950-1100
• Protein: 45-52 g
• Fat: 18-24 g
• Carbohydrates: 165-185 g

Ingredients

For the pea filling:

• 2 tbsp coconut oil (I use Nutiva for a clean flavor)
• 1 red onion (diced into 1/4-inch pieces)
• 2 carrots
• 2 celery stalks (finely diced for even cooking)
• 1 tbsp ginger
• 2 garlic cloves
• 1/3 cup tamari (I prefer San-J for the best depth of salt)
• 3 tbsp maple syrup
• 1.5 cups green split peas
• 3 cups water
• 1/2 lime juice (freshly squeezed for brighter acidity)
• 1/4 tsp red pepper flakes

For the assembly and garnish:

• 1 head butter lettuce
• shredded carrots (provides a nice crunch against the soft peas)
• chopped cilantro

Step 1: Prepare the Mise en Place

• 1 red onion
• 2 carrots
• 2 celery stalks
• 1 tbsp ginger
• 2 garlic cloves
• 1/2 lime juice
• 1 head butter lettuce
• shredded carrots
• chopped cilantro

Dice the red onion into 1/4-inch pieces and set aside.

Dice the 2 carrots and 2 celery stalks into small, uniform pieces so they cook evenly and integrate well into the pea mixture.

Mince the ginger and garlic cloves, and squeeze the lime juice into a small bowl.

Separate the butter lettuce leaves carefully and arrange them on a serving platter, then place the shredded carrots and chopped cilantro in separate bowls for topping.

Step 2: Build the Aromatic Base

• 2 tbsp coconut oil
• 1 red onion
• 2 carrots
• 2 celery stalks
• 1 tbsp ginger
• 2 garlic cloves

Heat the coconut oil in a large pot over medium heat until shimmering.

Add the diced red onion, carrots, and celery, and sauté for 5 minutes, stirring occasionally, until the vegetables begin to soften and release their aromatics.

This builds a flavorful foundation for the peas.

Add the minced ginger and garlic, stirring constantly for about 1 minute until fragrant—this prevents the garlic from burning while infusing the oil with deep, warm flavors.

Step 3: Simmer the Peas Until Tender

• 1/3 cup tamari
• 3 tbsp maple syrup
• 1.5 cups green split peas
• 3 cups water
• aromatic base from Step 2

Pour in the tamari, maple syrup, green split peas, and water.

Stir to combine and bring the mixture to a boil over high heat.

Once boiling, reduce the heat to medium-low and simmer uncovered for 45 to 60 minutes, stirring occasionally.

The peas will gradually absorb the liquid and break down into a creamy, chunky consistency—I like to taste them at the 45-minute mark to check for doneness, as cooking time can vary based on pea age and altitude.

The mixture is ready when the peas are very soft and most of the liquid has been absorbed.

Step 4: Finish the Pea Mixture

• 1/2 lime juice
• 1/4 tsp red pepper flakes
• cooked pea mixture from Step 3

Remove the pot from heat and stir in the freshly squeezed lime juice and red pepper flakes.

The acid from the lime will brighten the rich, savory flavors and cut through the sweetness of the maple syrup.

Let the mixture rest for 5 minutes off the heat, which allows the flavors to meld and the peas to fully absorb the seasonings.

Taste and adjust seasoning as needed—you can add more lime juice if you want extra brightness, or a touch more tamari for deeper umami.

Step 5: Assemble and Serve

• finished pea mixture from Step 4
• butter lettuce leaves from Step 1
• shredded carrots from Step 1
• chopped cilantro from Step 1

Spoon a generous portion of the warm pea mixture into each prepared butter lettuce leaf.

Top each cup with a small handful of shredded carrots for crunch and a pinch of fresh cilantro for brightness and herbaceous notes.

The cool, tender lettuce leaves provide a delicate vessel for the warm, savory peas, while the carrots add textural contrast that makes each bite interesting.

Easy Pea Salad Lettuce Cups

Delicious Easy Pea Salad Lettuce Cups recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 25 minutes mins

Cook Time 50 minutes mins

Total Time 1 hour hr 17 minutes mins

Servings 6 servings

Calories 1025 kcal

Ingredients

  

For the pea filling::

• 2 tbsp coconut oil (I use Nutiva for a clean flavor)
• 1 red onion (diced into 1/4-inch pieces)
• 2 carrots
• 2 celery stalks (finely diced for even cooking)
• 1 tbsp ginger
• 2 garlic cloves
• 1/3 cup tamari (I prefer San-J for the best depth of salt)
• 3 tbsp maple syrup
• 1.5 cups green split peas
• 3 cups water
• 1/2 lime juice (freshly squeezed for brighter acidity)
• 1/4 tsp red pepper flakes

For the assembly and garnish::

• 1 head butter lettuce
• shredded carrots (provides a nice crunch against the soft peas)
• chopped cilantro

Instructions

 

• Dice the red onion into 1/4-inch pieces and set aside. Dice the 2 carrots and 2 celery stalks into small, uniform pieces so they cook evenly and integrate well into the pea mixture. Mince the ginger and garlic cloves, and squeeze the lime juice into a small bowl. Separate the butter lettuce leaves carefully and arrange them on a serving platter, then place the shredded carrots and chopped cilantro in separate bowls for topping.
• Heat the coconut oil in a large pot over medium heat until shimmering. Add the diced red onion, carrots, and celery, and sauté for 5 minutes, stirring occasionally, until the vegetables begin to soften and release their aromatics. This builds a flavorful foundation for the peas. Add the minced ginger and garlic, stirring constantly for about 1 minute until fragrant—this prevents the garlic from burning while infusing the oil with deep, warm flavors.
• Pour in the tamari, maple syrup, green split peas, and water. Stir to combine and bring the mixture to a boil over high heat. Once boiling, reduce the heat to medium-low and simmer uncovered for 45 to 60 minutes, stirring occasionally. The peas will gradually absorb the liquid and break down into a creamy, chunky consistency—I like to taste them at the 45-minute mark to check for doneness, as cooking time can vary based on pea age and altitude. The mixture is ready when the peas are very soft and most of the liquid has been absorbed.
• Remove the pot from heat and stir in the freshly squeezed lime juice and red pepper flakes. The acid from the lime will brighten the rich, savory flavors and cut through the sweetness of the maple syrup. Let the mixture rest for 5 minutes off the heat, which allows the flavors to meld and the peas to fully absorb the seasonings. Taste and adjust seasoning as needed—you can add more lime juice if you want extra brightness, or a touch more tamari for deeper umami.
• Spoon a generous portion of the warm pea mixture into each prepared butter lettuce leaf. Top each cup with a small handful of shredded carrots for crunch and a pinch of fresh cilantro for brightness and herbaceous notes. The cool, tender lettuce leaves provide a delicate vessel for the warm, savory peas, while the carrots add textural contrast that makes each bite interesting.