We are always on the lookout for a tasty, lunch that is vegan and high in protein and fiber. These Chickpea Avocado Lettuce Wraps from shelikesfood.com were perfect and yummy too! They had a slight tart flavor and the avocado helped everything stick together well. It’s easy to make and the filling can also be used as a sandwich with bread or on rice cakes. It travels well, without getting soggy, and makes a great lunch for a picnic too!
Health benefits of chickpeas: Chickpeas, like other legumes, have always been touted for their high fiber content. However, there has been research indicating that fiber from chickpeas had better health benefits than other sources of dietary fiber, including better blood fat regulation, specifically showing lower levels of LDL-cholesterol, total cholesterol, and triglycerides. Chickpeas contain about 12.5 grams of fiber per cup, which is 50% of the Daily Value!
Chickpea Avocado Lettuce Wraps
We didn’t have jalapeños and we added tomatoes, but we will definitely try this with jalapeños next time!
1 large avocado, removed from skin and diced
Juice of 1 lime
1 (15 ounce) can of chickpeas, rinsed and drained
1/2 teaspoon salt
1/4 teaspoon cumin
2 tablespoons chopped onion, white or red
2 tablespoons chopped cilantro leaves
Diced jalapeno, to taste
6-8 lettuce cups
Add the avocado and lime juice to a medium sized bowl and smash with a fork. Next add the remaining ingredients, lettuce cups excluded, and mash again until desired texture is reached. Mix with a spoon to make sure everything is evenly incorporated.
Fill each lettuce cup with about 2/3 cup of the chickpea mixture, or fill with desired amount.
One of our favorite salads is the Chickpea, Barley and Zucchini Salad with Feta. The initial version of this recipe came a few years ago from kitchn.com. It’s one of those recipes that you can easily substitute the grains and herbs for whatever grains and herbs you have available, and the salad is still delicious. For those of you following a Vegan diet or just trying to incorporate more plant based meals into your diet, we recently found a cheese replacement for the Feta. I don’t know why it took us so long to look for a Vegan alternative, but I’m so glad we did! The Vegan Tofu Feta Cheese by greenevi.com is the perfect topping.
Besides being an easy to make salad that is also yummy, this dish has immunity boosting properties. Eating immune boosting foods along with decreasing our stress and getting enough sleep helps to prevent sickness before cold season hits. Here are some highlights of barley and nutritional yeast and their immune boosting properties.
Beta-Glucan compounds bind to white blood cells and turn on their anti-infection properties. Barley contains a high amount of beta gluons and are known for their antioxidant and antimicrobial properties.
An inactive yeast made from sugarcane and beet molasses and have antiviral and antibacterial properties. Nutritional yeast can help provide B vitamins and can provide the compounds beta-1,3 glucan, trehalose, mannan and glutathione, which are associated with enhanced immunity, improved cholesterol levels and risk reduction of cancer.
Recipe Adapted from: The Kitchn (we made a few tweaks, so to see the original recipe, follow the link) INGREDIENTS: 2 medium Zucchini 3/4 teaspoon salt, divided, plus more for salting water 1/3 cup pearl barley 2 teaspoons lemon juice 2 teaspoons white wine vinegar 1/4 cup avocado oil (optional olive oil) 2 tablespoons vegan feta (optional regular feta) 3 tablespoons fresh mint, finely chopped Freshly ground pepper
DIRECTIONS: Cut zucchini into thin matchstick pieces (we used a spiralizer) and place in colander in the sink. Sprinkle with 1/4 teaspoon of salt & massage lightly with hands to evenly disperse the salt. Let stand for 20-30 minutes, or as long as it takes to prepare the rest of the salad. Bring a medium pot of water to a boil. Salt the water and add the barley. Cook, stirring occasionally, until barley is cooked through but still pleasantly chewy, about 15-20 minutes. Drain and set aside. Meanwhile, make the dressing. In a small bowl, whisk together the lemon juice, vinegar and remaining 1/2 teaspoon salt. Slowly whisk in the olive oil and set aside. In a large bowl, combine the chickpeas, barley and about half of the dressing. If the barley is still very hot, let the mixture sit until just warm, stirring occasionally. Squeeze the zucchini gently to get rid of any excess moisture and add to the bowl, along with the remaining dressing and the mint. Stir and transfer to a serving bowl. Crumble the feta over the top and serve. Additional Notes Warm beans absorb dressing better. The chickpeas can either be warmed in the microwave or in a small pan on the stove before being tossed with the dressing, but if you’re gripped by summer cooking laziness, feel free to skip this step; the salad will still be good. The salad can be made several hours ahead and refrigerated. Longer than that, and the texture of the zucchini becomes a bit soggy.
Adapted From: GREEN EVI INGREDIENTS:
1 package of extra firm tofu (400 g)
2 tbsp white miso
1 lemon, juice
1 tbsp apple cider vinegar
1 tbsp olive oil
3 tbsp water
2 tbsp nutritional yeast
1 tbsp oregano (optional)
½ tsp garlic powder
½ tsp salt
red pepper flakes (optional)
Press water out of tofu. Place tofu between two paper towels and put something heavy on top. Let it sit for at least an hour.
Prepare marinade. Whisk together every ingredient in a bowl until nice and even.
Cut tofu into small cubes and add to a jar or an air-tight container. Add marinade and mix well together. Place jar in fridge and let tofu marinade for at least 2 hours.
Marinade the tofu feta for 8-48 hours for the best result. After marinading keep the tofu covered with olive oil in the fridge in an air-tight jar to preserve it for 2-3 weeks. Add fresh herbs, chili, black peppercorns and garlic cloves for an extra fancy version.