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.

Source: Diabetic Living Magazine




Cilantro Hummus
Mediterranean Wraps


Instructions Checklist
  • 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), 1/4 teaspoon salt and 1/4 teaspoon white pepper. Process until completely smooth, stopping to scrape down the sides as necessary. Add 1/4 cup fresh cilantro leaves. Pulse several times or until cilantro is evenly distributed and chopped. Chill until ready to use (see Tip).

  • 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.

  • Spread each wrap with about 2 1/2 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.

Nutrition Facts

1 wrap and 2 1/2 tablespoons hummus
269 calories; protein 15.6g; carbohydrates 35.1g; dietary fiber 13.1g; sugars 3.5g; fat 12.1g; saturated fat 1.9g; cholesterol 2.5mg; vitamin a iu 1049.3IU; vitamin c 15.6mg; folate 14.6mcg; calcium 91.2mg; iron 1.4mg; magnesium 20.4mg; potassium 426mg; sodium 574.4mg.

2 fat, 2 vegetable, 1 1/2 lean protein, 1 1/2 starch