Garbanzo Salad Romaine Wrap
Makes 4 servings
In this recipe, salad becomes a finger food as leaves of romaine lettuce are used to wrap a tasty garbanzo filling. This makes for a higher fiber and more refreshing wrap.
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.
Variations:
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
- 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.