Hummus Wrap

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Hummus is a great filling for a vegetarian wrap. You can buy hummus in many grocery stores, but nothing can beat hummus you make at home. It takes no time at all to make this version with canned chickpeas.

Ingredients

For the hummus


  • 1 to 2


    garlic cloves, to taste; halved, green shoots removed

  • 1


    can chickpeas, drained and rinsed

  • ½


    teaspoon ground cumin


  • Salt to taste


  • 3 to 4


    tablespoons freshly squeezed lemon juice, to taste

  • 2 to 3


    tablespoons plain low-fat yogurt, as needed

  • 2


    tablespoons extra virgin olive oil

  • 3


    tablespoons sesame tahini

For the wrap


  • 1


    large flour tortilla or whole wheat wrap

  • 2


    leaves romaine lettuce, ribs cut away




  • red pepper, cut into thin strips

  • 2


    tablespoons cucumber, cut in julienne


  • Fresh mint leaves (optional)

  • Nutritional Information
    • Nutritional analysis per serving (3 servings)


      447 calories; 23 grams fat; 3 grams saturated fat; 10 grams monounsaturated fat; 5 grams polyunsaturated fat; 48 grams carbohydrates; 11 grams dietary fiber; 7 grams sugars; 15 grams protein; 0 milligrams cholesterol; 532 milligrams sodium

    • Note:

      The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation

For the hummus

  1. Turn on a food processor fitted with the steel blade, and drop in the garlic cloves. Process until they are chopped and adhere to the sides of the bowl. Scrape down the sides of the bowl. Add the remaining ingredients, and process until very smooth. Taste and adjust seasonings.
  2. For each wrap, warm a large flour tortilla for about 10 seconds in the microwave or over a burner, just until flexible. Lay it on your work surface and cover with lettuce leaves, leaving a two-inch border all the way around. Place 3 heaped tablespoons hummus (about 1/4 cup) on top of the lettuce on the bottom half of the tortilla. Top with the red pepper, the cucumber and a few leaves of mint if desired.
  3. Fold the bottom edge of the tortilla over the filling. Fold in the sides, then roll up, squeezing the tortilla so that the roll is compact. Place the roll on a piece of plastic wrap. Fold in the sides of the plastic over the ends of the wrap, and roll up tightly to secure. Refrigerate for at least five minutes and for as long as 24 hours.

Tip

  • Advance preparation: The hummus will keep for three or four days in the refrigerator. It will become more pungent. The wrap can be made a day ahead.

    Martha Rose Shulman can be reached at martha-rose-shulman.com.

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