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.
Makes 4 servings
1 1/2 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
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.
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.
Store 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.
Source: The Survivor's Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D., and Jennifer Reilly, R.D.
Per serving: Calories: 163; Fat: 4 g; Saturated Fat: 0.5 g; Calories from Fat: 22%; Cholesterol: 0 mg; Protein: 8 g; Carbohydrates: 25.6 g; Sugar: 3.5 g; Fiber: 6.5 g; Sodium: 525 mg; Calcium: 72 mg; Iron: 2.9 mg; Vitamin C: 15.2 mg; Beta-Carotene: 2555 mcg; Vitamin E: 1.2 mg
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.