Veggie Hummus Wrap Recipe


low fat and low calorie recipe


Veggie Hummus Wrap Recipe is a very simple and easy homemade lunch wrap to prepare for your family.  As I always have chickpeas, garlic, fresh lemons, and olive oil in my pantry, this is a perfect last-minute sandwich.  This hummus recipe has fewer calories and less fat and salt than store-bought varieties.  Hummus, a protein-packed bean spread, is as delicious as it is healthy!  Never feel guilty about enjoying hummus.

I adapted this recipe from Weight Watchers 20 Minute Recipes magazine.  According to the Weight Watchers’ magazine, there are 5 points per wrap.


For more great Low Fat Recipes, Low Calorie Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out my Diet Recipe Index.  Also check out my Nutritional Chart for fat grams, fiber grams, and calories for all your favorite foods.

Check out Linda’s Sandwich Recipes and Hummus Recipes for more great ideas.


Veggie Hummus Wrap


Veggie Hummus Wrap Recipe:

Veggie Hummus Wrap Recipe

Prep Time: 15 minutes

Cook Time: 0

Yield: 2 servings


1 (14-ounce) can garbanzo beans (chick peas), rinsed and drained*
garlic cloves
3 tablespoons fresh-squeezed lemon juice
2 tablespoons water
1/4 teaspoon ground cumin
1/4 teaspoon salt
1 cup shredded lettuce
1/4 cup matchstick-cut carrots
1/4 cup matchstick-cut bell peppers
1/4 cup grape or cherry tomatoes, coarsely chopped
1/4 cup coarsely-chopped pitted Kalamata olives
1 tablespoon crumbled reduced-fat feta cheese
2 (8-inch) flour tortillas, warmed

* For an interesting variation, substitute black beans or cannellini beans (Northern beans).



Veggie Hummus WrapPrepare Hummus:

Place garbanzo beans, garlic, lemon juice, water, cumin, and salt in a blender or food processor.

Process until smooth, scraping sides of bowl once; set aside.  

If the consistency is too thick, add some additional water.


Veggie Hummus WrapPrepare Wrap Ingredients:

Prepare lettuce, carrots, bell peppers, tomatoes, Kalamata olives, and feta cheese; set aside.




Veggie Hummus WrapHow To Warm Tortillas:

Warm the tortillas by wrapping tortillas loosely in waxed paper or a plastic bag and microwave on HIGH (15 seconds for two tortillas, 30 seconds for four tortillas, and 1 minute for eight).

Another way is to place a tortilla on a plate, covered with a damp paper towel.  Alternate tortillas with paper towels.  Microwave for 30 seconds to one minute, depending on how many tortillas you need.


Veggie Hummus WrapHow To Make The Veggie Wrap:

Spread 1/4 cup prepared hummus over the top of each tortilla.  Divide prepared lettuce, carrots, bell peppers, tomatoes, olives, and feta cheese evenly over the tortillas.

Fold top and bottom of each tortilla toward center, roll up burrito-style.


Makes 2 servings (1 wrap per serving).

Hummus recipe makes approximately 1 1/2 cups or 6 servings.

Serving size = 1/4 cup
Each Serving = 11.5 fat grams, 58 carb grams, 192 calories


Lunch    Tortillas    Vegetarian Recipe Index    Wraps    Wraps & Rolls   

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