Chickpea Salad Rolls Recipe

Chickpea Salad Rolls Recipe

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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.

  • 1 1/2 cups cooked or canned chickpeas, rinsed or 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 Rolls (without the lettuce and tomato) will keep for up to 3 days.

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

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.