Veggie Wrap with Hummus

Veggie Wrap with Hummus
Veggie Wrap with Hummus

Veggie Wrap with Hummus

5/5

Benefits:

  • This veggie wrap is rich in fiber, vitamins, and minerals from the vegetables.
  • Chickpeas in hummus provide a good source of plant-based protein and fiber.
  • Hummus offers healthy fats from olive oil and tahini.
  • Whole wheat tortillas add complex carbohydrates and additional fiber.
  • It’s a convenient and portable way to enjoy a balanced and nutritious meal on the go.

INGREDIENTS

For the Hummus:

  • 1 can (15 oz) of chickpeas, drained and rinsed
  • 1/4 cup tahini
  • 2-3 cloves garlic, minced
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
  • Water (as needed for desired consistency)

For the Wrap:

  • Whole wheat or spinach tortilla wraps
  • 1 cup baby spinach leaves
  • 1/2 cup shredded carrots
  • 1/2 cup sliced cucumbers
  • 1/2 cup sliced bell peppers (any color)
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup feta cheese, crumbled (optional)
  • Fresh herbs (such as parsley or cilantro), chopped (optional)

INSTRUCTIONS

Hummus:

  1. In a food processor, combine the chickpeas, tahini, minced garlic, olive oil, and lemon juice.
  2. Blend until smooth, adding water as needed to achieve your desired consistency.
  3. Season with salt and pepper to taste.
  4. Transfer the hummus to a bowl and set aside.

Wrap:

  1. Lay out the tortilla wrap on a clean surface.
  2. Spread a generous layer of hummus over the tortilla, leaving a border around the edges.
  3. Layer the baby spinach leaves, shredded carrots, sliced cucumbers, bell peppers, red onion, and crumbled feta cheese (if using) on top of the hummus.
  4. Sprinkle with fresh herbs if desired.

Rolling the Wrap:

  1. Fold in the sides of the tortilla, then start rolling from the bottom, tucking in the ingredients as you go.
  2. Roll it tightly but gently to avoid tearing the tortilla.
  3. Once rolled, you can secure the wrap with a piece of parchment paper or foil, if needed.

TIPS

  • You can customize the veggies based on your preferences. Add avocado slices, grated zucchini, or roasted red peppers for more variety.
  • Use a good quality whole wheat or spinach tortilla for added nutrition.
  • Feel free to adjust the amount of hummus, veggies, and cheese according to your taste and dietary preferences.

NUTRITION VALUE

  • Calories: ~350-400
  • Carbohydrates: ~45-50g
  • Protein: ~10-12g
  • Fat: ~15-20g
  • Fiber: ~8-10g

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