This recipe is from Rosemary Traill, who we met at Real Food Day. She's interested in the power of natural food and proper nutrition. She offers cooking classes and consultations with options for carnivores, vegetarians, and vegans alike.
If you're interested in her work, visit her website Cooking Green with Rosemary.
If you're interested in her work, visit her website Cooking Green with Rosemary.
She sent me this recipe which she got from Physician's Committee for Responsible Medecine.
And it even comes with the nutritional info :)
It's a quick, easy, no-cook, vegetarian or vegan recipe that anyone can prepare! It seems like a great modification on tuna salad for vegetarians/vegans and simply chickpea lovers alike.
Garbanzo Romaine Salad Wraps!
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| image via medigap.com |
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 (Vegenaise)
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
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 (Vegenaise)
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
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| image via nutritionhealthconnection.com |
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.
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.
Thanks for reading everyone, I hope you're enjoying reading the blog as much as we're enjoying making it!
As always, feel free to contact Holly Giovengo with any suggestions, comments, or inquiries about writing for us at recipes.pitt@gmail.com! Also, find us on facebook: Panther Recipes Group
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