The Jey of Cooking is donating $1 to the American Heart Association for each heart-healthy recipe that is linked to her fundraiser, and I thought this was a fun way to spread the word on the importance of heart health, so I decided to post this particular recipe because it’s chock full of ingredients to keep your ticker in tip-top shape!
Heart disease is the leading cause of death for both men and women in the United States. In 2008, 616,000 people died of heart disease. Studies have shown that lowering blood pressure and cholesterol can reduce your risk of developing of heart disease, and this recipe perfectly fits into a dietary plan focused on doing both.
The chickpeas and celery add dietary fiber (and so will your tortilla, if you choose a whole wheat one), which is well-known for naturally lowering cholesterol and blood pressure. What you may not know about onions is that they stave off heart disease by promoting thinner blood and breaking up blood clots. They contain a powerful antioxidant called quercetin, which can help with high blood pressure. These benefits are most powerful when onions are eaten raw, as in this salad. And last but not least, the sunflower seeds add some heart-healthy poly- and monounsaturated fat into the mix, not to mention a tasty crunch!
Now that we know how healthy this recipe is, let’s talk about how it tastes. Eating foods for the sake of health is all well and good, but I’m a firm believer that those foods should also be full of flavor to make it an enjoyable experience. And this salad certainly fits the bill! It tastes very similar to tuna salad, and if you like tuna salad, I know you will like this as well. The beans make it creamy, with a lovely contrasting crunch from the celery, onions and sunflower seeds. You might be surprised how similar this tastes to tuna salad, and if you are following a vegan diet, this would be a great substitute.
Chickpea Salad Wraps
Printable recipe with picture
1 (15 oz) can chickpeas, drained and rinsed
½ cup celery, diced
¼ cup roasted, salted sunflower seeds
¼ cup mayonnaise, Miracle Whip or Vegenaise
3 tablespoons red onion, diced
3 tablespoons dill pickle, diced (or use dill relish)
2 tablespoons fresh dill, minced (or 2 teaspoons dried)
1 tablespoon fresh parsley, minced (or 1 teaspoon dried)
2 tablespoons lemon juice
1 garlic clove, minced
1 teaspoon reduced sodium soy sauce
½ teaspoon prepared mustard
Salt & pepper to taste
Place everything in the bowl of a food processor fitted with the blade attachment. Pulse until it is the texture you desire. I wanted mine to be slightly chunky and a little creamy, which took about 20 pulses. Serve in burrito-size tortillas, other wraps, or on bread as a sandwich.
Recipe source: adapted from Oh She Glows
*Sources for information on heart health: Centers for Disease Control and Prevention, How Dietary Fiber Lowers Cholesterol, The Healing Power of Onions, Nutritional Power of Sunflower Seeds
And you know you want to see my First Day of Spring manicure (I did it yesterday):
I forgot the grass but still love it. Guess how many nail polishes I used on it? Every single one of these:
I know. I’m crazy. Big thanks to Suzie, who gifted me with a gazillion polishes, some pictured here. You know you’re feeding my problem, right Suze? ;)