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Veggie wrap with cilantro hummus, lettuce, and fresh vegetables in a tortilla
Dreena Grace Burthon

Veggie Wrap with Cilantro Hummus

Creamy cilantro hummus, crunchy veggies, and low net carbs. The perfect diabetic-friendly lunch that comes together in minutes.
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Prep Time 20 minutes
Cook Time 0 minutes
5 minutes
Total Time 25 minutes
Servings: 4 people
Course: Lunch
Cuisine: American
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

  • 1 clove garlic peeled
  • 15 ounce no-salt-added garbanzo beans drained and rinsed
  • 3 tbsp lemon juice fresh or bottled
  • 2 tbsp olive oil for hummus
  • 1 tbsp tahini sesame seed paste
  • ¼ tsp salt
  • ¼ tsp white pepper or black pepper
  • ¼ cup fresh cilantro leaves packed
  • 4 cups mixed baby greens
  • ½ large cucumber halved and sliced
  • 1 cup chopped tomato any kind
  • ½ cup red onion thinly sliced
  • ¼ cup reduced-fat feta cheese crumbled
  • 2 tbsp bottled sliced mild banana peppers from a jar
  • 1 tbsp balsamic vinegar
  • 1 tbsp olive oil for dressing
  • 1 clove garlic minced
  • ¼ tsp black pepper
  • 4 light tomato-flavored oval multi-grain wraps 8 inch

Equipment

  • 1 Food Processor Blender works too, just harder to scrape
  • 1 Large Mixing Bowl For tossing the salad
  • 1 Small bowl For making the dressing
  • 1 Chef’s Knife For chopping veggies
  • 1 Cutting board
  • 1 set Measuring spoons
  • 1 Citrus juicer Optional but helpful for lemon juice
  • 1 Rubber spatula For scraping every bit of hummus
  • 1 Parchment paper or foil For wrapping if meal prepping

Method
 

Make the Cilantro Hummus
  1. Grab your food processor. Blender works too.
  2. Toss in the peeled garlic clove first. Let it chop alone for a few seconds.
  3. Dump in the chickpeas. Rinsed and drained.
  4. Add lemon juice. Three tablespoons.
  5. Add olive oil. Two tablespoons.
  6. Add tahini. One tablespoon. Scrape the spoon clean.
  7. Add salt. Quarter teaspoon. White pepper. Quarter teaspoon.
  8. Put the lid on. Run for a full minute. Stop. Scrape sides. Run again.
  9. Be patient. If too thick, add a tiny splash of cold water. Run again.
  10. When smooth and creamy, add cilantro. Quarter cup. Pulse a few times.
  11. Taste. Adjust salt or lemon if needed.
  12. Set aside.
Make the Wraps
  1. Get a big bowl. Add mixed baby greens. All four cups.
  2. Add cucumber, tomato, red onion, feta, and banana peppers.
  3. In a small bowl, whisk together balsamic vinegar, olive oil, minced garlic, and black pepper.
  4. Pour most of the dressing over veggies. Toss well.
  5. Taste. Add more dressing or salt if needed.
  6. Lay a wrap flat. Spread 2-3 tablespoons hummus on it. Leave a little edge.
  7. Pile the salad in the middle. Be generous.
  8. Fold in the two sides. Roll up tight from the bottom. Tuck as you go.
  9. Repeat with remaining wraps.
  10. Eat right away or wrap in foil for later.

Notes

  • Make it vegan: Skip the feta or use vegan feta. The rest is already plant-based.
  • Tortilla matters. This is the biggest variable for carbs. Look for low-carb or high-fiber wraps. Read the label. Some "healthy" wraps are carb bombs in disguise.
  • Hummus too thick? Add cold water one tablespoon at a time while processing until smooth.
  • Hummus too thin? Let it sit in the fridge for 20 minutes. It thickens up as it chills.
  • No banana peppers? Skip them or use pickled jalapeños if you want heat. Pepperoncini works too.
  • Make ahead: Store hummus and chopped veggies separately. Assemble day of for best texture.
  • Leftover hummus: Use it as a veggie dip, sandwich spread, or eat it with a spoon. No judgment.
  • Kid-friendly: My kid stole half of mine. So yeah. It's kid-approved.
  • Not a fan of cilantro? Use parsley instead. Different but still good.
  • Gluten-free? Use gluten-free tortillas. The filling is already gluten-free.
  • Add protein: Throw in grilled chicken, turkey slices, or hard-boiled eggs if you want more.
  • Serving size: One wrap is filling. Two if you're really hungry or skipped breakfast.