The Lunchbox Column: A New Way to Incorporate Legumes at Lunchtime + Recipe

Katie Evers headshot
by: Katie Evers 

Regular consumption of legumes is associated with a lower risk of chronic disease. Legumes are an integral part of the renowned Mediterranean diet, DASH diet, and provide B vitamins, iron, copper, manganese, phosphorus, and zinc while being a good source protein, fiber, and low glycemic index carbohydrate. Diets that regularly include legumes may help with weight control and decrease risk of hyperlipidemia, hypertension, and type 2 diabetes1. Hummus and beans on salad are two simple and well-known legume options for lunch, but there are other options too. Below is a tasty and simple recipe that can quickly and easily be made and packed for lunch.


 

Chickpea Salad Wrap 2

Ingredients:

  • 1 (15-ounce/425 grams) can chickpeas, drained and rinsed
  • 2 stalks celery, finely chopped
  • 3 green onions, thinly sliced
  • 1/4 cup finely chopped dill pickle
  • 1/4 cup finely chopped red bell pepper
  • 3 mayonnaise or vegan mayonnaise
  • 1 minced garlic clove
  • 1 1/2 teaspoons yellow mustard
  • 2 teaspoons finely chopped parsley
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Whole grain wrap
  • 1 cup baby spinach

Directions:

  1. Mash chickpeas with a fork until chickpeas are in small flakes.
  2. Add to chickpeas: celery, green onion, bell peppers, pickles, mayonnaise/vegenaise, mustard, parsley, lemon juice, salt, pepper and garlic. Stir until combined.
  3. Place spinach in a line across the middle of the wrap.
  4. Spoon on about 1/3 of the chickpea salad mixture. Roll and enjoy!

References:

  1. Polak R, Phillips E, Campbell A. Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clinical Diabetes. October 2015;33(4):198-205.
  2. Liddon A. Chickpea Salad. Oh She Glows web site. Accessed June 15, 2017.
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