Name: Mediterranean Veggie Wrap with Cilantro Hummus
Prep time: 20 min
Total time: 20 min
Ingredients: 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); 0.25 teaspoon salt; 0.25 teaspoon white pepper; 0.25 cup fresh cilantro leaves; 4 cups mixed baby greens; 0.5 large cucumber, halved lengthwise and sliced (1 cup); 1 cup chopped tomato; 0.5 cup thinly sliced red onion; 0.25 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; 0.25 teaspoon black pepper; 4 (8 inch) light tomato-flavored oval multi-grain wraps

Mediterranean Veggie Wrap with Cilantro Hummus

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.

EatingWell Test Kitchen

Updated on July 10, 2019

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Healthy Aging Healthy Immunity Heart Healthy High Fiber High-Protein Low Sodium Low-Calorie Nut-Free Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

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 (per serving)

269	Calories
12g	Fat
35g	Carbs
16g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 269
% Daily Value *
Total Carbohydrate 35g	13%
Dietary Fiber 13g	47%
Total Sugars 4g
Protein 16g	31%
Total Fat 12g	16%
Saturated Fat 2g	10%
Cholesterol 3mg	1%
Vitamin A 1049IU	21%
Vitamin C 16mg	17%
Folate 15mcg	4%
Sodium 574mg	25%
Calcium 91mg	7%
Iron 1mg	8%
Magnesium 20mg	5%
Potassium 426mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.