There are days when I just don’t have enough time to be cooking up plant-strong recipes in the kitchen. I need to pull together a quick meal to get food on the table. But I still want to give my family a healthy meal that centers around plant foods. Wraps are a great way to combine a salad in a sandwich. And if my guys are any indication, they’re lip-smackin’ good!

I usually start with a hummus as the base. There are so many flavors you can choose from these days. When I’m shopping, I look for an oil-free version to lower inflammation and stay heart-healthy. But most of the time, I just whip up my own. It only takes a few minutes to whip up a delicious hummus. Lately, I’ve been making a pizza-flavored variety that uses tomato paste, garlic, oregano, and onion. My guys love it and this month it got a thumbs-up from our cooking club.

We spread a generous coating of pizza hummus on a whole grain tortilla (whole wheat, brown rice, or corn). Then we add some chopped lettuce, shredded carrots, diced tomatoes and onions, sliced olives, diced cucumber, and sometimes I add some broccoli sprouts. Roll it up and you’ve got food that loves you back! That’s what I call fast food with a difference. Once the weather warms up, they make a delicious picnic lunch! Your kids will love ’em too.

Print Recipe

Pizza Garden Wraps

A quick-n-easy wrap filled with loads of fresh veggies and rolled up with a creamy pizza hummus.

Prep Time10

Total Time10

Course: Sandwich

Cuisine: American-Italian

Ingredients

Pizza Hummus Ingredients

15 oz can chickpeas reserve the liquid
2 tbsp lemon juice
2 tbsp tomato paste
1/4 cup nutritional yeast flakes
1 tbsp garlic powder
1 1/2 tsp dried oregano
2 tsp dried basil
1 tsp onion powder
1/2 tsp salt or salt subsitute
1/2 cup reserved bean liquid

Pizza Garden Wrap Ingredients

6 whole-grain tortillas
1 cup pizza hummus
1 cucumber diced
1/2 cup halved cherry tomatoes or diced tomatoes
1/4 cup shredded carrots
1/2 cup alfalfa or broccoli sprouts (optional)
1 small head of Romaine lettuce washed and torn
1/4 cup sliced black olives
1/4 cup chopped red or white onions

Instructions

Pizza Hummus Directions

Drain the chickpeas, reserving the liquid.
Add the chickpeas, lemon juice, garlic, tomato paste and all seasonings to a food processor.
Process until smooth and creamy. Add extra bean liquid or water until the hummus reached the desired consistency.

Pizza Garden Wrap Directions

Spread 2-3 tablespoons of hummus on the tortilla.
Add vegetables.
Roll into a wrap and serve immediately (although you can refrigerate these until ready to serve).

Notes

Chef's Notes: For a delicious variation, use ½ cup chopped tomatoes in place of cherry tomatoes. You can use any type of lettuce you like. Romaine and colorful leaf lettuces will have the maximum nutrition and flavor. Fresh spinach leaves would also make a delicious and nutritious substitute. Corn tortillas can also be used in place of whole-wheat tortillas.

Fresh Veggies HealthBites: Fresh vegetables and beans are packed with nutritious fiber. A high fiber lifestyle is one of the best ways you can live well naturally with less disease and more health. High fiber will lower blood sugar levels and is one of the most successful ways to reverse type 2 diabetes. It will also lower LDL or bad cholesterol levels, blood pressure, and inflammation—all of which are linked to cardiovascular disease.