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  1. Recipe

Hummus and Sun-Dried Tomato Wrap

2 servings

Source: 21-Day Weight Loss Kickstart by Neal Barnard, MD; recipe by Jason Wyrick of the Vegan Culinary Experience

With no cooking and minimal preparation, you'll have a delicious meal in minutes! Follow our low-fat hummus recipe or use another low-fat option if desired!

About the Recipe

226 Calories · 8.9 g Protein · 7.4 g Fiber

Hummus is made from chickpeas, which are low in fat and calories, but packed with protein and fiber!


Makes 2 Servings

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


  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

Per Serving:
Calories: 226
Fat: 5.2 g
     Saturated Fat: 1.1 g
     Calories From Fat: 19%
Cholesterol: 0 mg
Protein: 8.9 g
Carbohydrate: 39.6 g
Sugar: 5.6 g
Fiber: 7.4 g
Sodium: 317 mg
Calcium: 124 mg
Iron: 2.6 mg
Vitamin C: 6.1 mg
Beta-Carotene: 61 mcg
Vitamin E: 0.6 mg

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