Home Page
Food Guide

E-mail this page   Printable View

Please login or register to add this recipe to your shopping list.

Veggie Wraps

Makes 4 wraps

Veggie Wraps make a perfectly delicious, vegetable-rich meal.

1/4 cup sunflower seeds
4 whole-wheat tortillas
1 - 2 cup Red Pepper Hummus (see recipe) or commercially prepared hummus
1 - 2 cup mixed salad greens or torn leaf lettuce
1 carrot, shredded
1 cup bean sprouts

Preheat oven or toaster oven to 375°F.

Place sunflower seeds in a small ovenproof dish and roast until lightly browned and fragrant, about 10 minutes. Set aside.

Warm tortillas, one at a time, in a large, dry skillet, flipping to warm both sides until soft and pliable.

Spread each tortilla evenly with 1/4 to 1/2 cup of hummus, leaving a margin of 1/2 inch uncovered around the edge.

Divide remaining ingredients evenly among tortillas.

Wrap tortillas around filling.

Per wrap

  • Calories: 257
  • Fat: 9.9 g
  • Saturated Fat: 1.3 g
  • Calories from Fat: 34.7%
  • Cholesterol: 0 mg
  • Protein: 12 g
  • Carbohydrates: 35 g
  • Sugar: 2.8 g
  • Fiber: 7.6 g
  • Sodium: 263 mg
  • Calcium: 79 mg
  • Iron: 3.6 mg
  • Vitamin C: 27.6 mg
  • Beta Carotene: 1952 mcg
  • Vitamin E: 4.2 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.