Nut-free hummus veggie wraps
4 servings
Hummus recipes are often made with tahini, which many kids with tree-nut allergies can’t have — and it’s an ingredient that many families don’t keep on hand. This nut-free version uses Greek yogurt instead for a mild flavor and super creamy texture.
Ingredients
- 14.5 ounce can chickpeas, rinsed and drained
- ½ cup plain Greek yogurt
- 2 tablespoons fresh lemon juice
- 1 small garlic clove
- 1 teaspoon cumin
- 4 fajita-size whole grain tortillas
- 1 cup shredded carrots
- 1 medium cucumber, cut into matchsticks (or romaine lettuce)
- 1 avocado, sliced
- Salt to taste (optional)
Cook
For the hummus, blend the chickpeas, yogurt, lemon juice, garlic and cumin in a food processor, stopping to scrape down the sides occasionally, until very smooth. Add up to ¼ cup water to create a smooth texture if needed.
Spread ¼ cup hummus onto each tortilla. Sprinkle with carrots, cucumbers and avocado slices, as desired. Fold up the bottom and roll, sealing the edge with a little hummus.
Serve
Stir before serving. Serve with a side of fruit.
Store any leftover hummus in the fridge and use for more wraps or as a dip for fresh veggies. The hummus will last up to 5 days in the fridge.
Photography by Bill Nellans
Food styling by Jennifer Nellans
NUTRITION PER SERVING
- 370 calories
- 16g fat (4g saturated fat)
- 4mg cholesterol
- 307mg sodium
- 46g carbohydrate
- 9g sugar
- 14g fiber
- 15g protein
