Hummus and Veggie Wrap
The Hummus and Veggie Wrap is a delightful and nutritious plant-based meal that celebrates the creamy goodness of hummus combined with a colorful array of fresh vegetables and herbs. This wrap is a versatile and convenient option for a quick and wholesome lunch or dinner.
INGREDIENTS
For the Hummus:
- 1 can (15 ounces) chickpeas, drained and rinsed
- 2 tablespoons tahini
- 2 cloves garlic, minced
- 2 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon ground cumin
- Salt and pepper to taste
- Water (as needed to adjust consistency)
For the Wrap:
- 4 large whole wheat or spinach tortillas
- 1 cup cherry tomatoes, halved
- 1 cucumber, thinly sliced
- 1/2 red onion, thinly sliced
- 1 cup baby spinach or arugula
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup fresh parsley or mint leaves, chopped
- 1/4 cup crumbled feta cheese (optional)
- Lemon wedges for serving (optional)
INSTRUCTIONS
For the Hummus:
In a food processor, combine the chickpeas, tahini, minced garlic, lemon juice, extra-virgin olive oil, ground cumin, salt, and pepper.
Process until smooth and creamy, adding water as needed to adjust the consistency to your liking.
Taste and adjust the seasoning, adding more lemon juice, salt, or olive oil if desired.
To Assemble the Wrap:
Lay out each tortilla on a clean surface.
Spread a generous amount of hummus evenly over each tortilla, leaving a small border around the edges.
Layer the cherry tomatoes, cucumber slices, red onion, baby spinach or arugula, Kalamata olives, and fresh parsley or mint on top of the hummus.
If using, sprinkle crumbled feta cheese over the vegetables.
Squeeze fresh lemon juice over the vegetables for extra flavor (optional).
Carefully fold in the sides of each tortilla and then roll it up tightly from the bottom, creating a wrap.
Slice the wraps in half diagonally if desired and serve
TIPS
- Customize the wrap with your favorite vegetables or herbs, such as bell peppers, avocado, or fresh basil.
- Make your own vegan feta cheese using tofu or purchase store-bought vegan feta.
- Experiment with different greens like kale or Swiss chard for added variety and nutrition.
- Drizzle some balsamic glaze or a splash of hot sauce for an extra kick of flavor.
NUTRITION VALUE
- Calories: 350-400 (approximate values)
- Protein: 8-10g
- Carbohydrates: 45-50g
- Dietary Fiber: 8-10g
- Fat: 16-20g
- Vitamins and Minerals: Rich in fiber, vitamins A and C, potassium, and various B vitamins.
