Chickpea Salad Romaine Wraps Recipes

Chickpea Salad Romaine Wraps Recipes - How Foods Fight Cancer

MAKES 4 SERVINGS

In this recipe, salad becomes finger food, as leaves of romaine lettuce are used to wrap a tasty
chickpea filling. This makes a refreshing wrap that’s high in healthful fiber. 

11⁄2 cups cooked or canned chickpeas, rinsed and drained
1⁄2 cup finely chopped or grated carrot
1⁄2 cup finely chopped celery
3 green onions, chopped
2 to 3 tablespoons fat-free or low-fat vegan mayonnaise
1 tablespoon stone-ground mustard
1⁄2 teaspoon salt
1⁄4 teaspoon ground black pepper
4 large romaine lettuce leaves
1 medium tomato, sliced, or 6 to 8 cherry tomatoes, cut in half

1. Coarsely mash the beans with a fork or potato masher, leaving some
chunks. Add the carrot, celery, green onions, mayonnaise, mustard,
salt, and pepper. Mix well.

2. Place about one-quarter of the mixture on each lettuce leaf. Add
one-quarter of the tomato, roll the lettuce around the filling, and
serve.

3. Stored in a covered container in the refrigerator, leftover Chickpea
Salad Romaine Wrap filling (without the lettuce and tomato) will
keep for up to 3 days.


Variations

CHICKPEA SALAD SANDWICH: Spread one-third of the chickpea mixture on
whole-grain bread. Top with the tomato slices, lettuce leaves, and another
slice of bread. Makes 3 sandwiches.

CHICKPEA SALAD POCKETS: Stuff one-quarter of the chickpea mixture into a
pita pocket. Add chopped cucumber, tomato slices, and shredded lettuce.
Makes 4 pockets.


PER SERVING: 163 calories; 4 g fat; 0.5 g saturated fat; 22% calories from fat; 0 mg cholesterol;
8 g protein; 25.6 g carbohydrate; 3.5 g sugar; 6.5 g fiber; 525 mg sodium; 72 mg calcium; 2.9 mg
iron; 15.2 mg vitamin C; 2555 mcg beta-carotene; 1.2 mg vitamin E