Friday, May 1, 2009

Mediterranean Hummus Wrap

A couple days ago I spoke about sundried tomato hummus. Another tasty one is Roasted Red Pepper Hummus. Now you can make this or buy it. But it is so easy, that I make my own. Or if you aren't a fan of chick peas (garbanzos), you can leave them out all together and make a Roasted Red Pepper Dip. My friend at work gave me a couple pages out of the April 2009 issue of Women's Health and it fell right in line with my posts. What we have is a wrap that is going to be loaded with color and flavor. This is called Mediterranean Hummus Wrap. This sandwich puts three servings of veggies and, if you use a whole wheat pita, 6 grams of fiber in your daily diet. YOWZA! Take this baby to work and you will have your friends begging you to make these beauties for them! The recipe calls for red pepper hummus, so I am posting a recipe for that...or buy some from the grocery. I am also posting a Sundried Tomato, Coriander and Roasted Red Pepper Dip which would work equally as well. Use the leftover dip with pita bread or veggie dippers. Plus, these make great, healthy warm weather suppers when you don't want to be spending your time in the kitchen. This flatbread wrap will be the best thing since sliced bread!! Groan.......
Mediterranean Hummus Wrap
1 9-inch round spinach pita wrap
1/4 cup roasted red pepper hummus
1/2 cup zucchini strips, sliced lengthwise
1 Tbsp sliced, pitted Kalamata black or green olives
1/4 cup shredded carrots
4 thin tomato slices
1/2 cup shredded reduced-fat mild cheddar
1/2 cup shredded lettuce
How to Wrap This!
Spread hummus on the lower third of the wrap Layer zucchini, olives, carrot, tomato, cheese and lettuce in the center of the wrap. Roll the wrap from the bottom toward the center. Fold the sides in, then roll the entire sandwich into a neat pocket Cut wrap in half on an angle.


Sun-Dried Tomato, Coriander, and Roasted Red Pepper Dip
Ingredients :
2 7 oz jars roasted red peppers, drained
3 oz sun-dried tomatoes (not packed in oil, about 30), soaked in hot water for 5 minutes and drained well, reserving 3 TBSP of the soaking liquid
2 garlic cloves, chopped fine
1-1/2 tsp ground cumin
1-2 bottled pickled jalapeno chilies, seeded and minced (use gloves)
1 tsp fresh lemon juice
1/4 cup chopped fresh coriander
1/4 cup chopped scallion
4 oz cream cheese, cut into bits and softened tortilla chips as an accompaniment

In a food processor puree the red peppers, the tomatoes, the garlic, the cumin, the jalapenos, the lemon juice, the coriander, and the scallion until the mixture is smooth, add the cream cheese and salt to taste, and puree the mixture, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency and scraping down the side of the bowl occasionally, until it is smooth. Transfer the dip to a serving bowl and serve it with the tortilla chips. Yield: about 2-1/3 cups.

Easy Roasted Red Pepper Hummus
2 cloves garlic, minced
1 (15 ounce) can garbanzo beans, drained
1/3 cup tahini
1/3 cup lemon juice
1/2 cup roasted red peppers
1/4 teaspoon dried basil
Directions: In an electric food processor, combine garlic, garbanzo beans, tahini, and lemon juice. Process until the mixture is smooth. Add roasted peppers and basil; process until the peppers are finely chopped. Season with salt and pepper. Transfer hummus to small bowl, cover and chill until you are ready to serve.


  1. So healthful.Love that red color; that alone is enough to make me want to have big scoops of it!

  2. Thanks for the recipe. I've been searching everywhere for a recipe for Roasted Red Pepper Hummus. I used to buy it at the store, but then they changed the formula and it doesn't taste as good, so I decided to just make my own.

  3. This sounds delicious and the color is gorgeous.

  4. Just getting ready to make hummus today. Thanks for sharing now which one I pick??????????????


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