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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

  • hummus (1/2 cup)
  • whole-wheat tortillas (2)
  • sun-dried tomatoes (12)
  • sprouts (1 cup)
  • freshly ground black pepper (1/4 tsp.)
  • hot sauce (optional) (to taste)
  • shredded carrot or zucchini, optional (1/2 cup)


  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 2 tablespoons fresh lemon juice, tahini, garlic (1/8 teaspoon garlic powder can be used instead of 1 clove fresh), and black pepper (for roasted red pepper version, add 1/2 cup or half of a 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.

    Spread 1/4 cup of hummus over half of the tortilla. 

  2. About 2 inches in from one of the edges, make a line of 6 sun-dried tomatoes, repeating with 1/2 cup of sprouts, and topping with 1/8 teaspoon black pepper.

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

  4. 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
Carbohydrates: 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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