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Disease-Free Living Through Fitness and Nutrition
GUILT-FREE GOURMET by Gerry & Ray:
Recipes for those who wish to avoid salt/sugar/oils/flesh foods
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Chickpea Salad Romaine Wraps
Makes 4 servings
11/2 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, vegan 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.
Stored 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.
Chickpea Salad Sandwich: Spread one-third of the chickpea mixture on whole-grain bread. Top with the tomato slices, lettuce leaves, and another slice of bread. Makes 3 sandwiches.
Chickpea Salad Pockets: Stuff one-quarter of the chickpea mixture into a pita pocket. Add chopped cucumber, tomato slices, and shredded lettuce. Makes 4 pockets.
Per serving (1/4 recipe):
4 g fat
0.5 g saturated fat
22% calories from fat
0 mg cholesterol
25.6 g carbohydrate
6.5 g fiber
3.5 g sugar
8 g protein
15.2 mg vitamin C
2555 mcg beta-carotene
1.2 mg vitamin E
72 mg calcium
2.9 mg iron
525 mg sodium
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