Hummus Veggie Wrap Up Recipes

HUMMUS & VEGGIE WRAP-UP

Hummus & Veggie Wrap-Up image

I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. -Michael Steffens, Indianapolis, Indiana

Provided by Taste of Home

Categories Lunch

Time 15m

Yield 1 serving.

Number Of Ingredients 8

Ingredients

2 tablespoons hummus
1 whole wheat tortilla (8 inches)
1/4 cup torn mixed salad greens
2 tablespoons finely chopped sweet onion
2 tablespoons thinly sliced cucumber
2 tablespoons alfalfa sprouts
2 tablespoons shredded carrot
1 tablespoon balsamic vinaigrette

Steps:

Spread hummus over tortilla. Layer with salad greens, onion, cucumber, sprouts and carrot. Drizzle with vinaigrette. Roll up tightly.

Nutrition Facts : Calories 235 calories, Fat 8g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 415mg sodium, Carbohydrate 32g carbohydrate (4g sugars, Fiber 5g fiber), Protein 7g protein. Diabetic Exchanges

HUMMUS VEGGIE WRAP

Hummus Veggie Wrap image

This easy Hummus Veggie Wrap is a healthy dish that requires no cooking! Loaded with fresh vegetables, creamy hummus, tangy feta, and protein rich chick-peas this is a vegetarian meal you will love!

Provided by Annie

Categories 15 Minute Meals

Time 5m

Number Of Ingredients 9

Ingredients

1 large tortilla
2 tablespoons hummus
1/2 cup fresh spinach, stems removed
2 tomato slices
10-12 very thin cucumber slices
4-5 very thin slices red onion
2 tablespoons feta cheese
2 tablespoons drained and rinsed chick-peas
2 tablespoons olives, sliced

Steps:

Heat the tortilla in a skillet or micorwave if desired, to help make the wrap more pliable.
Spread the hummus generously over the tortilla, top with tomatoes, spinach, cucumbers and red onion.
Add the hummus, chick-peas and olives. Roll tightly and slice down the center.

Nutrition Facts : Calories 234 calories, Carbohydrate 35 grams carbohydrates, Cholesterol 16.7 milligrams cholesterol, Fat 11.5 grams fat, Fiber 19 grams fiber, Protein 11.8 grams protein, ServingSize 1 wrap (nutrition calculated with carb balance tortilla), Sodium 740 grams sodium, Sugar 4.2 grams sugar

HUMMUS VEGGIE WRAP

Hummus Veggie Wrap image

Use store-bought or homemade hummus in this fast, healthy vegan wrap, and add even more flavor by using your favorite veggie flavored wrap or tortilla.

Provided by Heidi

Categories Main Course

Time 5m

Number Of Ingredients 9

Ingredients

1 flavored wrap or tortilla ((I used spinach))
1/3 cup hummus
2 slices cucumber (, sliced lengthwise)
Handful of fresh spinach leaves
Sliced tomato ((depending on size of the tomatoes))
1/4 avocado (, sliced)
Fresh alfalfa or broccoli sprouts
Fresh microgreens
Basil leaves (, if desired)

Steps:

Spread the hummus on the bottom 1/3 of the wrap, about 1/2 inch from the bottom edge but spreading out the the side edges.
Layer the cucumber, spinach leaves, tomato slices, avocado slices, spouts, microgreens and basil.
Fold the wrap tightly, as you would a burrito, tucking in all of the veggies with the first roll then rolling firmly to the end. Cut in half and enjoy.

Nutrition Facts : ServingSize 1 g, Calories 309 kcal, Carbohydrate 32 g, Protein 10 g, Fat 17 g, SaturatedFat 3 g, Sodium 520 mg, Fiber 9 g, Sugar 2 g

HUMMUS VEGGIE WRAP

HUMMUS VEGGIE WRAP image

Hummus Veggies Wraps are loaded with veggies and creamy hummus for a quick and healthy meal. Easy to make, economical and portable!

Provided by Julie | The Simple Veganista

Categories Entree

Time 5m

Number Of Ingredients 9

Ingredients

3 lavash bread (or large flour tortilla)
1 bunch kale or other leafy greens of choice
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 - 2 carrots, sliced lengthwise or julienned
1 cucumber, thinly sliced
3/4 cup hummus, to spread
salt + pepper, to taste
red pepper flakes, to taste

Steps:

Place lavash bread (or tortilla) on a flat surface, spread 1/4 cup hummus over 2/3 - 3/4 of the wrap, leaving an inch on both ends. Layer with veggies. Wrap one end up, over, and roll.
Slice in half, and enjoy now or store for later.
Makes 3 wraps
Wraps can be stored in the refrigerator for up to 2 - 3 days in covered containers.

Nutrition Facts : ServingSize 1 wrap, Calories 316 calories, Sugar 6.9 g, Sodium 633.8 mg, Fat 10.3 g, SaturatedFat 1.6 g, TransFat 0 g, Carbohydrate 48.1 g, Fiber 8.4 g, Protein 11.4 g, Cholesterol 0 mg

HUMMUS AND VEGGIE WRAP

Hummus and Veggie Wrap image

This is one of the most popular dishes at the cafe I work at-there you can get it on 3 different choices of wrap; sun-dried tomato, spinach, or flour. It's REALLY good

Provided by VeggieHippie

Categories Lunch/Snacks

Time 5m

Yield 1 serving(s)

Number Of Ingredients 9

Ingredients

1 (12 inch) tortillas
1/2 cup hummus
1/8 cup cucumber
1/8 cup diced tomato
1/8 cup bell pepper
1/8 cup shoestring carrots
3 slices red onions
alfalfa sprout
lettuce

Steps:

microwave tortilla for a few seconds to make it pliable.
spread hummus over tortilla.
add assorted veggies.
add lettuce last.
roll up and slice in half or eat whole. enjoy!

Nutrition Facts : Calories 499.4, Fat 18.5, SaturatedFat 3.4, Sodium 1015.1, Carbohydrate 68.4, Fiber 11.8, Sugar 5.4, Protein 17.7

HUMMUS AND VEGETABLE WRAP

Hummus and Vegetable Wrap image

This meatless lunch includes fiber, protein and a rainbow of veggies.

Provided by Martha Stewart

Categories Food & Cooking Lunch Recipes

Number Of Ingredients 7

Ingredients

2 flour tortillas (10-inch)
2/3 cup hummus
1 yellow bell pepper (ribs and seeds removed), thinly sliced
2 plum tomatoes, halved, seeded, and thinly sliced
1 cup alfalfa sprouts
1/2 avocado, pitted and thinly sliced
Coarse salt and ground pepper

Steps:

Lay tortillas on a work surface. Dividing evenly, spread each one with hummus, leaving a 1-inch border all around. In center of each tortilla, mound bell pepper, tomatoes, sprouts, and avocado; season with salt and pepper.
Fold side of tortilla closest to you over filling. Fold right and left sides in toward center, and tightly roll up tortillas. (To store, refrigerate, wrapped in plastic or waxed paper, up to 1 day.)

HUMMUS WRAP

Hummus Wrap image

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.

Provided by Martha Rose Shulman

Categories easy, lunch, quick, sandwiches, main course

Time 15m

Yield 1 3/4 cups hummus. Enough for six or seven wraps

Number Of Ingredients 13

Ingredients

1 to 2 garlic cloves, to taste; halved, green shoots removed
1 can chickpeas, drained and rinsed
1/2 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
1 large flour tortilla or whole wheat wrap
2 leaves romaine lettuce, ribs cut away
1/8 red pepper, cut into thin strips
2 tablespoons cucumber, cut in julienne
Fresh mint leaves (optional)

Steps:

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.
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.
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.

Nutrition Facts : @context http, Calories 371, UnsaturatedFat 15 grams, Carbohydrate 40 grams, Fat 19 grams, Fiber 10 grams, Protein 13 grams, SaturatedFat 3 grams, Sodium 451 milligrams, Sugar 7 grams, TransFat 0 grams

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