Mediterranean Veggie Wrap with Cilantro Hummus

Mediterranean Veggie Wrap with Cilantro Hummus

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From: Diabetic Living Magazine

These healthy multi-grain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time saver, the hummus can be prepared up to 3 days ahead, and chilled until you're ready to make the wraps.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • Cilantro Hummus
  • 1 clove garlic, peeled
  • 1 (15 ounce) can no-salt-added garbanzo beans (chickpeas)
  • 3 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 tablespoon tahini (sesame seed paste)
  • ¼ teaspoon salt
  • ¼ teaspoon white pepper
  • ¼ cup fresh cilantro leaves
  • Mediterranean Wraps
  • 4 cups mixed baby greens
  • ½ large cucumber, halved lengthwise and sliced (1 cup)
  • 1 cup chopped tomato
  • ½ cup thinly sliced red onion
  • ¼ cup crumbled reduced-fat feta cheese
  • 2 tablespoons bottled sliced mild banana peppers
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • ¼ teaspoon black pepper
  • 4 (8 inch) light tomato-flavored oval multi-grain wraps


  • Prep

  • Ready In

  1. To prepare Cilantro Hummus: With the motor running, drop 1 clove peeled garlic through the feed tube of a food processor fitted with a steel blade attachment; process until finely minced. Scrape down the sides of the bowl. Rinse and drain one 15-ounce can no-salt-added garbanzo beans (chickpeas). Add garbanzo beans, 3 tablespoons lemon juice, 2 tablespoons olive oil, 1 tablespoon tahini (sesame seed paste), ¼ teaspoon salt and ¼ teaspoon white pepper. Process until completely smooth, stopping to scrape down the sides as necessary. Add ¼ cup fresh cilantro leaves. Pulse several times or until cilantro is evenly distributed and chopped. Chill until ready to use (see Tip).
  2. To prepare Mediterranean Wraps: In a large bowl combine greens, cucumber, tomato, red onion, feta cheese and banana peppers. In a small bowl whisk together vinegar, olive oil, garlic and black pepper. Pour dressing mixture over greens mixture. Toss to combine.
  3. Spread each wrap with about 2½ tablespoons hummus. Top with dressed greens mixture. Roll up. Serve immediately.
  • To make ahead: Hummus may be prepared and chilled up to 3 days before using.
  • Serve with Mint-Berry Spritzer.

Nutrition information

  • Serving size: 1 wrap and 2½ tablespoons hummus
  • Per serving: 269 calories; 12 g fat(2 g sat); 13 g fiber; 35 g carbohydrates; 16 g protein; 15 mcg folate; 2 mg cholesterol; 3 g sugars; 1,049 IU vitamin A; 16 mg vitamin C; 91 mg calcium; 1 mg iron; 574 mg sodium; 426 mg potassium
  • Nutrition Bonus: Vitamin C (27% daily value), Vitamin A (21% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 fat, 2 vegetable, 1½ lean protein, 1½ starch

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