Garbanzo Salad Recipe
May 31st 2008 00:07
From burgers to salads... you might be thinking this week must be recipe week!
Well I am making that happen because I will be loosing 2 weeks of Internet access as my office is moving... with the amount of work I have to do to tweak the entire office to run smoothly it is going to be a lot of details to be done.
Nevertheless. I am sharing all the healthy recipes I found around, before I get more chance to read more health articles and research for more details for posting. ^_^
Enjoy!
Garbanzo Salad Romaine Wraps Makes 4 wraps
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.
recipe extracted from Cancer Project
image extracted from bistro613.com
Ingredients
1 15-ounce can garbanzo beans, or 1 1/2 cups cooked garbanzo beans
1/2 cup finely chopped or grated carrot
1/2 cup finely chopped celery
3 green onions, chopped
2 to 3 tablespoons dairy- and egg-free mayonnaise substitute
1 tablespoon stone-ground mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
4 large romaine lettuce leaves
1 medium tomato, sliced, or 6 to 8 cherry tomatoes, cut in half
Directions
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.
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.
Nutrition Information
Per wrap:
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
Well I am making that happen because I will be loosing 2 weeks of Internet access as my office is moving... with the amount of work I have to do to tweak the entire office to run smoothly it is going to be a lot of details to be done.
Nevertheless. I am sharing all the healthy recipes I found around, before I get more chance to read more health articles and research for more details for posting. ^_^
Enjoy!
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.
recipe extracted from Cancer Project
image extracted from bistro613.com
Ingredients
1 15-ounce can garbanzo beans, or 1 1/2 cups cooked garbanzo beans
1/2 cup finely chopped or grated carrot
1/2 cup finely chopped celery
3 green onions, chopped
2 to 3 tablespoons dairy- and egg-free mayonnaise substitute
1 tablespoon stone-ground mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
4 large romaine lettuce leaves
1 medium tomato, sliced, or 6 to 8 cherry tomatoes, cut in half
Directions
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.
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.
Nutrition Information
Per wrap:
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
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