Garbanzo Salad Romaine Wraps
In this recipe, salad becomes a finger food as romaine lettuce leaves are used to wrap a tasty garbanzo filling. This makes for a higher fiber and more refreshing wrap.
Makes 4 servings
1 15-ounce can garbanzo beans, or 1 1/2 cups cooked garbanzo beans
4 large romaine lettuce leaves
1/4 teaspoon black pepper
1/2 teaspoon salt
1 tablespoon stone-ground mustard
2 - 3 tablespoons dairy- and egg-free mayonnaise substitute
3 green onions, chopped
1/2 cup finely chopped celery
1/2 cup finely chopped or grated carrot
1 medium tomato, or 6–8 cherry tomatoes, cut in half
Drain beans, then mash with a fork or potato masher, leaving some chunks. Add carrot, celery, green onions, mayonnaise substitute, mustard, salt, and black pepper. Mix well.
Place about 1/4 cup of the mixture on each lettuce leaf. Add tomato, then roll the lettuce around the filling and serve.
Stored in a covered container in the refrigerator, leftover Garbanzo Salad Romaine Wrap filling will keep for up to 3 days.
Garbanzo Salad Sandwich: Spread garbanzo mixture on whole-grain bread. Top with tomato slices, lettuce leaves, and another slice of bread. Makes about 3 sandwiches.
Garbanzo Salad Pockets: Place about 1/4 cup of the garbanzo mixture into a pita pocket. Add chopped cucumber, tomato slices, and shredded lettuce. Makes about 6 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
carbohydrates; 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
Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D., and Jennifer Reilly, R.D.
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.