Vegetable Hummus Wraps
Filled with delicious fresh veggies

Servings: 2

• 1 - 10 inch fat-free flour tortillas
• 1 cup low fat hummus (see recipe below)
• 1/4 cup cucumber
• 1/4 cup diced tomato
• 1/4 cup red or bell pepper
• 1/4 cup shoestring carrots
• 2 extremely thin slices red onions
• 1/4 cup alfalfa sprouts
• 2 leaves butter lettuce

Soften tortillas for a few seconds in microwave. Spread hummus over tortillas, add assorted veggies and lettuce. Roll up and serve.

COOKS NOTE: Use any type of vegetable you like. The addition of avocado is excellent too.

Low Fat Hummus
Makes a little over one cup

1 (1 1/4 cup) can chickpeas
2 garlic cloves
1 1/2 tablespoons lemon juice
1 1/2 tablespoons roasted tahini
1/2 teaspoon cumin (optional)

Drain the chickpeas, saving the liquid.

Peel and mince the garlic.

Add chickpeas, garlic, lemon juice, and tahini to the food processor. Blend until its coarsely processed, scraping down the sides to make sure it all gets evenly processed.

Add the reserved chickpea liquid (roughly a quarter cup) until it is a desired consistency.

Adjust to your own tastes; add more garlic, add more cumin or parsley, and to make creamy add some yogurt.

Per Serving: (per wrap) 313 Calories; 8g Fat (22.0% calories from fat); 1g Saturated Fat; 12g Protein; 51g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol;
638mg Sodium. Exchanges: 3 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat.

 

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