Hummus and Veggie Wrap
June, 2007

Serves 2 / Pack with: whole-wheat pretzels and an orange. Drink: a smoothie-style juice or kefir. Storage tips: This recipe makes more hummus than you'll need, so freeze the rest for when you return from your journey. Or save time by using store-bought hummus, available in a variety of flavors. When at home, try this wrap with deli turkey and a tablespoon of store-bought pesto.

2 cloves garlic, minced
1 15-ounce can no-salt chickpeas (garbanzos), rinsed and drained
2 tablespoons lemon juice, plus more as needed
2 tablespoons tahini
2 10- to 12-inch whole-grain wraps or tortillas
2 tablespoons unsalted sunflower seeds, toasted
2 carrots, peeled and shredded (about 1 cup)
1 zucchini, shredded (about 1 cup)
1/2 medium red bell pepper, chopped (about 2/3 cup)
1 cup baby spinach leaves

1. In a food processor, chop garlic. Add chickpeas, 2 tablespoons lemon juice, and tahini; process, adding more lemon juice if necessary to make a smooth (but not wet) hummus. Season with salt and pepper and thoroughly combine.
2. Spread 2–3 tablespoons hummus in the center of each wrap, leaving a 1-inch margin. Sprinkle with sunflower seeds. Layer carrots, zucchini, bell pepper, and spinach on each wrap, leaving edges clear. Fold in one end of wrap, then roll slowly into a burrito shape. Wrap in aluminum foil and refrigerate.

PER SERVING: 289 cal, 29% fat cal, 9g fat, 1g sat fat, 0mg chol, 10g protein, 42g carb, 8g fiber, 233mg sodium