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Hummus and Veggie Wraps

Photo attribution: Carrie Adair
Ready In: 15 minutes
Serves: 4
Low Added SugarVegetarian
This is a great snack for kids—let them help cut up the veggies and spread the hummus onto the tortillas.

What you'll need

Cutting board
Sharp knife
Blender or large bowl and fork
Medium bowl
Can opener
Measuring cups
Measuring spoons
Spatula or spoon


Serves 4
4 Whole Wheat Tortillas large or burrito size
1 Green Bell Pepper sliced
1 Tomato sliced
2 cups Lettuce
14 1/2 ounces Garbanzo Beans canned, rinsed and drained or 1 1/2 cups Garbanzo Beans cooked
1/2 cup Plain Yogurt or 1/2 cup Tahini also known as sesame seed paste
1 clove Garlic minced
1 tablespoon Lemon Juice
1 teaspoon Ground Cumin
Salt to taste


1.Puree garbanzo beans, yogurt or tahini, garlic, lemon juice, cumin, and salt in a blender.
2.Refrigerate until ready to use.
3.Spread hummus on tortilla. Layer veggies. Roll up and eat!

Chef's Tips

  • No blender? No problem! Just use the back of a fork to mash up the garbanzo beans.
  • Can sub sprouts for lettuce if desired.

Nutrition Facts

Serving Size 1.00

Serving Per Container 4

Amount Per Serving
Calories 221
% Daily Value*
Total Fat 6 g8%
Saturated Fat 2 g10%
Sodium 464 mg20%
Total Carbohydrate 34 g12%
Dietary Fiber 9 g32%
Protein 11 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: