Hummus Wraps
Healthy, because
Even smarter
Nutritional values
These hummus wraps make a filling, quick snack.
Add some grilled chicken to these wraps to make them a light lunch.
(Percentage of daily recommendation)
| Calorie | 404 cal. | (19 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 13.3 μg | (22 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 451 mg | (11 %) | ||
| Calcium | 185 mg | (19 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 135 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the hummus
- 8 ozs dried chickpeas
- 2 cloves garlic cloves
- salt
- 2 ozs Tahini (jarred)
- 1 lemon (juiced)
- ¼ tsp Cumin
- 2 Tbsps olive oil
- 2 ozs pitted black Olives
- Additional ingredients
- 2 scallions
- 2 sticks Celery
- 200 grams Cherry tomatoes
- 1 handful Frisée
- 4 Tortillas
Preparation steps
For the hummus, soak the chickpeas overnight, then drain, place in a pot with water to cover and simmer for about 45 minutes until soft. Then pour into a colander and rinse under cold water. Puree with a hand blender. Peel and mince the garlic and finely grind with the salt. Add to the chickpeas with the tahini, lemon juice, cumin and oil. Finely chop the olives and mix in. Season with salt and refrigerate, covered, 30 minutes.
Meanwhile, rinse, trim and slice the scallions. Rinse, trim and cut the celery into pieces. Rinse the tomatoes and cut into quarters. Rinse, trim and tear the lettuce into bite-sized pieces.
Spread the hummus on the tortillas and top with the vegetables and lettuce. Roll up the wraps and serve.
