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. Use a food processor to really speed up the job. Chickpea salad may also be used as a filling for a sandwich or cracker spread or as a stuffing for pita pockets.
- 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 or 1/4 cup onion, chopped
- 2 to 3 tablespoons fat-free or low-fat vegan mayonnaise
- 1 tablespoon stone-ground mustard
- 2 tablespoons sweet or dill pickle relish
- 1 teaspoon dill weed (optional)
- 1 teaspoon powdered dulse (optional)
- 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, onions, mayonnaise, mustard, relish, dill weed and dulse (if using), 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. Stored in a covered container in the refrigerator, leftover filling (without the lettuce and tomato) will keep for up to three days.
Makes 4 servings.
Adapted from The Cancer Project’s Cancer Survivor’s Guide: Foods That Help You Fight Back by Neal D. Barnard and Jennifer K. Reilly, RD.
Find more healthy recipes.
For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.