MealTime Success

Healthy hummus veggie wrap

January 8, 2009

Wraps are one of the most versatile lunch box menu items out there now a days. Wraps are very easy to make, pack and carry. They make for a very healthy lunch/snack choice. This Mediterranean inspired hummus wrap takes just minutes to assemble and makes a crunchy, refreshing and healthy meal.

Kind of food: Main course
How long: 1o min
Makes: 1 wrap
Pots and Pans: None, just a surface to assemble

Ingredients
1  Tortilla (12 inch) (plain or flavor of your choice)
2 tbsp Hummus (readily available in grocery stores)
1/2 cup Cucumbers (sliced)
1 small avocado (sliced)
1/2 cup Tomatoes
1/4 cup Feta cheese ( or goat cheese) crumbled
2 tbsp Parsley (finely chopped)
Ground Pepper or red pepper  flakes (optional)

How to make:
Cook the tortilla in a microwave for a 5-7 seconds to make it pliable (if necessary) (or warm on a pan for a minute or two) . Spread the hummus evenly on the tortilla. Place the rest of the ingredients (the veggies) on the tortilla as shown in the picture. Sprinkle cheese and season with red pepper flakes or  ground pepper(optional). Remember, hummus and feta cheese both have good amount of salt in it.  Fold about 1 inch on two opposite sides of the tortilla. Then roll the tortilla from the other unfolded side and use a toothpick to hold in place. You can cut this into half for ease of eating and presentation.

Keep it Smart, Short and Sazzy! – Anu

Tips, tricks and alternatives
Hummus comes in many flavors – try changing the flavor every time.
Try using flavored tortillas – there are several varieties out there
Add deli cut meats to the wrap if you want a little protein more to the wrap. Place the meat just above the lettuce layer.
Remember these are so easy to make that they when cut into smaller pieces can make a great party meal too!

Serving Ideas
The wrap is flavorful enough to be served on its own. You can always serve a side of one of the easy dipping sauces, chips, side salad, or fruits.  Wraps make a great lunch bag item, stays well refrigerated for a day as well.

Entry Filed under: 10 min fixes, 10 min meals, Daily Battles, Lunch box, Specialty Meals, Travel meals. Tags: HUmmus, Tortilla, vegetables.