Hummus & Veggie Wrap

VEGGIE WRAPS

Ingredients:

4 six-inch whole-grain or rice wraps

1 c shredded romaine lettuce

1/2 c each chopped tomato, cucumber, and green onion

1/2 c each grated carrot and zucchini1 c homemade hummus

Directions:

Spread 1/4 c hummus over each wrap.

Sprinkle with lettuce, tomato, cucumber, carrot, zucchini and green onion.

Fold bottom of wrap up about 1 1/2 inches. Roll sides tightly toward center.

Wrap each bundle in parchment or wax paper.

Makes: 4 wraps

Nutritional Information (1 wrap):

282 Calories

4g Fat

11g Protein

45g Carb

11g Dietary Fiber

350mg Sodium

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HUMMUS

Ingredients:

1 can (19 oz) chickpeas- drained and rinsed

1/4 c fresh lemon juice

1/3 c tahini

2 T fresh cilantro

2 T best-quality olive oil

1 clove garlic

1/2 t ground cumin

1/4 t each sea salt and black pepper

Place chickpeas in food processor. Puree coarsely.

Add lemon juice, tahini, cilantro, olive oil, garlic, cumin, salt and pepper. Process.

Add lemon juice to thin if necessary.

Makes: 2 1/2 cups

Nutritional Information (1 Tablespoon):

38 calories

2g Fat

1g Protein

4.5g Carbs

1g Fiber

basic hummus [2 recipes]

Classic Hummus Recipe

Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), drained
2 cloves garlic, peeled and smashed
2-3 Tbsp. tahini (sesame paste)
2 Tbsp. lemon juice
2 Tbsp. olive oil
1/2 tsp. cumin
pinch of salt and pepper (to taste)
1/4 cup water (or the leftover chickpea juice from the can)
optional toppings: more olive oil, chopped fresh Italian-leaf parsley, paprika (or smoked paprika), and/or toasted pine nuts

Method:

Add first seven ingredients (chickpeas thru salt/pepper) to a food processor, and blend until smooth. Add in the water (or chickpea juice) and continue blending until it reaches your desired consistency.

Garnish with optional toppings, and serve or refrigerate.___
Recipe Two:

2 cans of chickpeas (only drain one) * or try draining both and adding water instead

4 heaping tbsp raw white sesame seeds

1 tbsp olive oil

Juice from a lemon equaling 1/4 cup

1 clove of garlic minced

1 tsp ground cumin

Pinch of sea salt

Place all ingredients in high speed blender or food processor and blend until smooth.

Nutritional Info (per 1/4 cup)

Calories: 99

Fat: 3g

Protein: 4g

Fiber: 3g

Sugar: 0g

Great snack for the no sugar challenge.

Here are some other add ins you can do to get a different flavor ...

Seasonings, chipola, cayenne, coriander

Roasted red peppers

Natural Peanut Butter

Greek Yogurt

Cilantro or parsley

Artichokes, sweet potatoes, avocado.

Lemon or Lime zest

Other nuts (pine, almonds, walnuts)

Black beans or any other types of beans.

Seriously you can not go wrong with hummus, just play around with it and have fun. Its so good and taste great on these!