Veggies in a Blanket
This high protein appetizer is also great when traveling or take a whole wrap to school or work for lunch. If you don't have hummus, use bean dip.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
Featured Partners
Serves 10
1 cup low-fat hummus or bean spread
8 whole wheat tortillas
4 carrots, grated
8 lettuce leaves, 1-2 cups baby spinach or mixed greens, or 5 ounces alfalfa or bean sprouts
PER SERVING: 122 calories; 2.8 g fat; 0.3 g saturated fat; 18% calories from fat; 0 mg cholesterol; 5 g protein; 20.6 g carbohydrate; 1.5 g sugar; 4.9 g fiber; 251 mg sodium; 27 mg calcium; 2 mg iron; 2.1 mg vitamin C; 1424 mcg beta-carotene; 0.4 mg vitamin E
Methods/steps
Spread the hummus thinly on the tortillas. Add the carrots and lettuce. Roll up each tortilla. Slice into bite-sized pieces.
Serve Veggies in a Blanket immediately or cover tightly and store in the refrigerator for several hours. Prior to serving, bring the rolls to room temperature for the best flavor. Do not store the rolls longer than 1 day, as the tortillas and lettuce will become soggy.
Serve Veggies in a Blanket immediately or cover tightly and store in the refrigerator for several hours. Prior to serving, bring the rolls to room temperature for the best flavor. Do not store the rolls longer than 1 day, as the tortillas and lettuce will become soggy.
Additional Tips
Variations: Add thin sticks of cucumber or red bell pepper, jicama or onion before rolling.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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Created by KatherineL
Although quinoa is typically used as a grain, it is actually a seed native to South America. It is high in protein and can be used as an alternative to rice.
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