Chickpea Salad Romaine Wraps

Hide Video
Chickpea Salad Romaine Wraps
Play Video

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.

Yields: Serves 4


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, chopped

2-3 T fat-free or low-fat vegan mayonnaise

1 T stone-ground mustard

1/2 tsp salt

1/4 tsp 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 1/4 of the sliced tomato on each lettuce leaf. Place one-quarter of the mixture on top 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.

PER SERVING: 163 calories; 4 g fat; 0.5 g saturated fat; 22% calories from fat; 0 mg cholesterol; 8 g protein; 25.6 g carbohydrate; 3.5 g sugar; 6.5 g fiber; 525 mg sodium; 72 mg calcium; 2.9 mg iron; 15.2 mg vitamin C; 2555 mcg beta-carotene; 1.2 mg vitamin E

Additional Tips


CHICKPEA SALAD SANDWICH: Spread one-third of the chickpea mixture on whole-grain or gluten-free 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.