Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

August 22, 2017

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Beans, lentils, chickpeas, and other legumes aid weight management.


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Chickpea Salad Rolls

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.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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