For the Hummus:
Yield: about 1 cup
1 15 oz can garbanzo beans
2 T tahini
1/4 cup lemon juice
1 T olive oil
1-2 green onions, cut into 2 inch pieces
2-3 cloves garlic, pressed
1 tsp cumin
1-2 tablespoons water (if needed)
Sea salt to taste
Optional ingredients:
1/2 cup roasted red peppers
1/2 cup artichoke hearts
1/2 cup pitted olives
For the wraps:
4 whole grain tortillas
1 cup shredded carrot
1 cup cucumber, chopped
1 cup lettuce, shredded or in small pieces
1 cup red or yellow bell pepper, sliced
1 cup tomatoes, chopped
For the Hummus:
In a blender or food processor, combine all ingredients except the water and salt. Pulse the mixture until smooth. If using a blender, use a spatula to scrape down sides. If mixture won’t blend or is too thick, add water 1 tablespoon at a time. If adding optional ingredients, pulse into mixture after hummus is completely blended, or chop fine and fold in by hand. Add salt to taste and serve.
To assemble:
Warm the tortillas if they are stiff. Spread 1/4 cup of the hummus down the center of each tortilla. Cover with 1/4 of the vegetables. Fold the bottom end up and then roll in both sides to make a pocket.
Hummus can also be used as a dip with vegetables, crackers or pita bread.
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Created by KatherineL
Brown rice is higher in fiber and nutrients than white rice and has a wonderful nutty taste. There are many different varieties of brown rice, each with a slightly different flavor and texture. Two favorites, brown basmati and jasmine, are sold in many supermarkets, natural food stores and specialty shops.
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