I love the simplicity and freshness of this Hummus Veggie Wrap by Andrea Kmecza from my cookbook Healthy Homemade Soups & Sandwiches.

Hummus is a great filling for a vegetarian wrap. You can vary the ingredients in the Hummus Veggie Wrap and play around with it. I often make this when I don’t feel like having another bowl of salad.

Health Benefits of Chickpeas

Chickpeas, aka garbanzo beans, are the main ingredient in hummus. I love using hummus in these Hummus Veggie Wraps, but it also tastes awesome as a dip for fresh veggies. Chickpeas are bursting with health benefits:

• They are super high in fiber which helps with blood fat regulation and lowers LDL-cholesterol.
• Fiber is also fantastic for the colon. Chickpeas contain insoluble fiber, which sweeps clean the digestive system and can be metabolized by bacteria in the colon to provide fuel for your intestinal lining.
• They were also found to promote food satiety, studies show that chickpeas can reduce appetite and promote greater food satisfaction.
• Chickpeas contain a variety of antioxidants including vitamin C, vitamin E, beta-carotene, and flavonoids like quercetin, kaempferol, and myricetin.

This recipe also contains cilantro which has amazing healing properties. Herbs and spices also offer a wide range of healing properties from easing digestion to reducing inflammation.

There are lots and lots of fabulous herbs and spices, but I have chosen to profile my twelve favourites in my free eBook Healing Herbs and Spices. Download it here.

Hummus Veggie Wrap

(gluten-free, vegan, vegetarian, dairy-free, no soy)

Prep time: 5 minutes | Serving size: 1

Ingredients

• 1 large Tortilla Wrap of your choice (I like Kamut and Spelt)
• ¼ cup hummus
• ¼ cup arugula
• ¼ cup chopped coriander
• 4 pieces of sundried tomatoes (packed in oil or rehydrated), sliced
• 1 Tbsp pine nuts or raw sunflower seeds
• ½ avocado, diced
• ½ Tbsp olive oil
• Salt & pepper to taste

Directions

1. Spread hummus on a tortilla wrap, sprinkle arugula and coriander all over wrap.
2. Add the sundried tomatoes, pine nuts, and avocado.
3. Drizzle with olive oil and sprinkle with salt and pepper.
4. Roll and fold the wrap. Slice in half.

Healthy Homemade Soups & Sandwiches contains sandwich recipes that are quick, convenient, and original!

They are not your run of the mill BLT.

The sandwiches can all be made with bread, but in this cookbook, I share my tips for using whole food alternatives like collard leaves.

In Healthy Homemade Soups & Sandwiches I share 9 bread and sandwich recipes made with accessible whole food ingredients and are easy to whip up in a hurry.

Click here to learn more about my cookbook.