I’m so excited to welcome Karen Pavone as guest contributor to The Local Dish. As a journalist and photographer she has her finger on the pulse of local food in the San Francisco Bay Area, bringing stories about farmers, chefs, and artisan food producers to life on her busy blog, Farminista’s Feast. Don’t you just love that name?! Welcome, Karen!
Veggie hummus wraps are one of my favorite grab-and-go lunches–and for good reason. This delicious, hand-held meal is healthy, portable, and comes together in a snap. I like to play with the ingredients to keep things interesting, and there are lots of possible combinations to suit every taste.
Pick your wrap.
For the wrap itself, try experimenting with different flavors of non-GMO tortillas, each having a unique texture. I’ve used corn and rice (both gluten-free), wheat, multigrain, spinach, and chili pepper–depending on my mood.
It’s all about the Hummus.
Next, spread the tortilla with a generous layer of hummus. Traditional hummus is made from garbanzo beans, also known as chickpeas, which are a good source of vegetarian protein and fiber. This Middle Eastern condiment can help you feel full longer and stave off midday cravings. Plus, hummus has about 25 calories per tablespoon so it’s a great option if you’re watching your waistline!
For the filling, try combining any of these delicious seasonal veggies along with your choice of cheese, and you’ve got a nutritious meal that can be enjoyed anywhere:
- roasted eggplant
- sun-dried (or fresh) tomatoes
- cucumbers or jicama (matchstick cut)
- onions (raw or sautéed in olive oil)
- sautéed mushrooms (especially shitake)
- sweet peppers (raw or roasted; jarred roasted peppers are fine!)
- artichoke hearts
- goat, feta, or your favorite shredded cheese
- fresh herbs
- lettuce, spinach, arugula, or sprouts
- a tiny drizzle of balsamic vinaigrette or other favorite dressing
For a quick tutorial on how to make Hummus and Goat Cheese Veggie Wraps, watch this short recipe video produced by the talented folks at Food Guru Channel featuring me, your Cooking Guru host.
Photo: Ariel and Debbie Sultan