Hummus and Sun-Dried Tomato Wrap

About the Recipe

Ingredients

Makes 2 Servings

low-sodium chickpeas, drained (1 1/2 c (254 g) cooked chickpeas, or 15-oz (425-g) can)
lemon juice (2 tbsp (30 mL))
tahini (1 tsp (5 mL))
garlic powder (1 clove garlic or 1/8 tsp (0.6 mL))
ground black pepper (to taste)
roasted red pepper (1/2 c (78 g))
ground cumin (1/4 tsp (1.2 mL))
whole-grain tortillas (2)
sun-dried tomatoes (12)
sprouts (1 c (56 g))
ground black pepper (1/4 tsp (1.2 mL))
Hot sauce ()
shredded carrot or zucchini (1/2 c (60 g))

Directions

1. Prepare low-fat hummus recipe or use a low-fat hummus of your choice. If making your own, drain and rinse chickpeas. Place cooked chickpeas in a food processor or blender with lemon juice, tahini, garlic, and black pepper (for roasted red pepper version, add water-soaked red pepper and cumin). Process until very smooth (about 1-2 minutes). If more liquid is needed, add more lemon juice or water. Garlic, cumin, and black pepper can be adjusted for personal taste preferences.

   
   
   

2. Spread 1/4 c (68 g) of hummus over half of the tortilla.

   
   
   

3. About 2 inches in from one of the edges, make a line of 6 sun-dried tomatoes, repeating with 1/2 c (28 g) of sprouts, and topping with the black pepper.

   
   
   

4. Options: Pour hot sauce over the sprouts. Then shred 1/4 c (30 g) of zucchini and 1/4 c (30 g) of carrot with the large slats of a grater and place them between the sun-dried tomato and sprout layers for a great texture. 

   
   
   

5. Roll the tortilla to make your wrap. Repeat the above assembly process for the second tortilla. Reserve extra hummus for future use. 

   
   
   

Nutrition Facts