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Chickpea Lettuce Wraps

 

Two lettuce leaves each filled with a mixture of chickpeas, mango, tomatoes and onions .

Chickpea Lettuce Wraps

Here's a fresh and colourful plant-based meal! Bonus: It's a no-cook recipe that's ready in less than 10 minutes!
Course Main Course, Salad, Snack
Cuisine Vegan, Vegetarian
Servings 4

Ingredients
  

  • 1 cup canned chickpeas
  • 1 head Boston or romaine lettuce
  • 1 mango or orange or peach, diced
  • 1 cup grape tomatoes, quartered
  • 1/2 cup red onion, diced
  • 1/4 cup cilantro leaves, chopped
  • salt and pepper to taste

Dressing

  • 1 lime, juiced (about 2 Tbsp)
  • 1 tbsp olive oil
  • 1 tbsp sugar
  • 2 cloves garlic, minced

Instructions
 

  • Rinse and drain the chickpeas. (Or save the bean water - also called aqua faba - for another recipe.)(Use any leftover chickpeas for another salad or stew.)
  • Wash and dry lettuce leaves.
  • In a large bowl, combine chickpeas, mango / orange, tomatoes and red onion. Toss in cilantro.
  • In a small bowl or measuring cup, whisk the dressing ingredients.
  • Add dressing to the chickpea mixture. Toss gently to coat. Season with salt and pepper to taste.
  • Scoop the chickpea mixture into a lettuce leaf. You may also add lettuce into the chickpea mixture to make a salad. Enjoy!

Notes

Adapted from a recipe by the Canadian Pulse Industry.
Keyword chickpeas, plant-based, vegan, vegetarian

Chickpea Chocolate Cake (gluten-free)


What can you make with one can of chickpeas? A delicious gluten-free chickpea chocolate cake! I raved about this cake in my recent nutrition trends interview on BreakfastTV Toronto. Super easy and tastes amazing!

Ingredients
1 1/2 cups semisweet chocolate chips
1 (19 ounce) can chickpeas, rinsed and drained
4 eggs
3/4 cup white sugar
1/2 tsp baking powder
1 T icing sugar (for dusting)

Directions
1. Preheat the oven to 350 F. Grease a 9-inch round cake pan and line with parchment paper.
2. Place the chocolate chips in a microwave-safe bowl. Melt chocolate chips for about 2 minutes, stirring every 20 seconds after the first minute, until chocolate is melted and smooth. If you have a powerful microwave, set the power at 50%.
3. Combine the beans and eggs in the bowl of a food processor. Process until smooth. Add the sugar and baking powder. Pulse to blend.
4. Pour in the melted chocolate and blend until smooth. Transfer batter to the prepared cake pan.
5. Bake for 35-40 minutes or until a knife inserted into the centre comes out clean. Cool in the pan on a wire rack for 10-15 minutes. Invert the cake onto a serving plate and dust with icing sugar just before serving.

Recipe Source: http://allrecipes.com/recipe/149550/garbanzo-bean-chocolate-cake-gluten-free/

Comments/Review: Instead of a food processor, I simply used a Magic Bullet to blend the chickpeas and eggs (half of the chickpeas with 2 eggs at a time). I then poured everything into a large bowl and added the sugar, baking powder and melted chocolate. When I first made this recipe, my then 7 year old daughter declared gleefully, “I’m so lucky. I got the piece of cake without any bean in it!” Fooled her!

Get ready for International Year of Pulses!

The United Nations has declared 2016 as International Year of Pulses!

Dried peas, beans, lentils and chickpeas are examples of pulses. Packed with nutrition, pulses are are a super sources of fibre, iron and protein.

Research from the Canadian Medical Association Journal found that eating 1 serving (3/4 cup) of pulses three times a week lowered the “bad” LDL cholesterol by 5%. Because pulses are a low Glycemic Index food, they cause a slower rise in blood sugar – that’s good news for people with diabetes or anyone watching their blood sugar levels.

Here are some of my favourite pulse recipes which I’ve collected over the years! Enjoy!

Vegetarian Shepherd’s Pie (made with lentils)

Black Bean Veggie Burgers

Red Lentil & Vegetable Dal

Chickpea Chocolate Cake (you’ve got to try this!)

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