Friday, March 19, 2010

Veggie Wrap with Hummus

With discounted packages of spinach and shredded carrots, cans or jars of garbanzo beans and beets, 99 cent bags of small avocados and wheat tortillas (or pita bread), you might as well make my crunchy Veggie Wrap with Hummus for lunch.

My local Latin market frequently sells 5 avocados for 99 cents and tomatoes for well under a dollar per pound. And 99c Only Stores carry the rest. For this Veggie Wrap you can add or subtract what I use; if you have a farmer's market go with what is in season, it will be inexpensive, and you can even finds veggie deals at regular grocery stores. Any lettuce on sale can substitute for spinach. If avocados are too expensive, try lightly steamed broccoli florets.

I have a simple hummus recipe to give this wrap a creamier texture. Garbanzo beans are always on sale. Blender a small can's worth with a little garlic, sesame seeds and olive oil (or vegetable oil) for a normally $4 container you made for about a buck fifty.

Wheat tortillas are preferred by the health-conscious and they taste good, too. I also find wheat pita bread, on occasion, that hold veggie ingredients nicely.

The Chef's Veggie Wrap with Hummus is healthy, quick to make, and low-calorie for weight-watchers. My last two recipes have been meat-heavy, so enjoy this light change of pace.

Ingredients (makes 5-plus wraps)
  • 1 package wheat tortillas or pita bread
  • Bag of spinach, or one bunch - OK to substitute lettuce.
  • Bag of shredded carrots - or you can thinly slice a couple of whole carrots.
  • 2 tomatoes - slice into thin wedges.
  • 2 small avocados (or 1 large) - sliced
  • Can or jar of beets - thinly sliced.
*Use your favorite raw or cooked veggies - quickly steam if necessary.

  • 1 15 oz can of garbanzo beans (or chick peas) - drained
  • 1 teaspoon chopped garlic - fresh or from jar.
  • 1 teaspoon of lemon or lime juice - fresh or from bottle.
  • 1 tablespoon sesame seeds - optional. Or 1 tablespoon of tahini.
  • 1/4 cup of olive, sesame or vegetable oil - may need a little more, depending on your food processor (or blender).
*Other extra hummus additions include: sundried tomatoes, roasted bell peppers, artichoke hearts & eggplant from a jar.

Directions for Hummus
Add all ingredients and blend until smooth, about a minute. Burst blender on for 10 seconds at a time until hummus is creamy. May need to do in batches, depending on your blender or food processor. 

Directions for Veggie Wrap
Spread one side of wheat tortilla (or wheat pita) with hummus. Add layer of spinach or lettuce, then pile on veggies, including:
tomato, carrot, avocado and beets. Leave some room around edges of tortilla so it will roll up. Regular wraps use extra large tortillas, while I only find smaller ones, so don't load it down too much - it will roll-up easier.


Dinahsoar said...

Avocados 5 for $.99--that sounds like heaven! I consider myself lucky to get a nice avocado for a dollar each. I love avocados and good guacamole.

My favorite hummus is $4 a pop so I make mine too. I find that the juice off of a jar of green olives is a nice addition instead of salt--gives another layer of flavor as well as salting it. My husband has strict instructions to never discard the jar if he eats the last olive--save that juice.

The wrap looks great--a feast for the eyes and the stomach. Will definitely make it soon. Thanks for another good recipe!

99 Cent Chef said...

Love the addition of green olives!

Unknown said...

The recipes on this site are so helpful. I've enjoyed trying them. I'm also about to read "Looking Good Naked". I think this book can help me

twinkletoe said...

Where is your local Latin market? I live near the 99 cent on La Tijera too. That wrap looks delicious and I am off to see what I have on hand to make similar for lunch!!

99 Cent Chef said...

Hi twinkletoe, my local Latin Market is "R Ranch Bodega" on Adams & Redondo Beach Blvd.

Shell said...

brilliant, I now know what to have for lunch tomorrow.

twinkletoe said...

Thanks Billy - I will have to go there this weekend!!

Right Brain Thinker said...

MY kids and I love hummus and frequently like to experiment making different flavors. Not only am I excited to make this wrap, but to try the olive juice in hummus. Great fugal tips!

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