Every Sunday on the Daily Dose I’ll post a different wholesome snack recipe.  Sometimes they will be my own, other times I will refer you to someone who is a better cook than me.  My “recipes” tend to be pretty loose- I’ll give you the basic framework, then it’s up to you to adjust it to your liking!

This recipe idea is courtesy of my friend Claire, she’s a recently-graduated Naturopathic Doctor from Bastyr University and she knows what she’s talking about when it comes to food.

Hummus & Vegetable Lettuce Wraps

Special equipment needed:  Food processor.  You could mash the hummus together but it will take longer and come out a little chunky.

For the Hummus:
  • One 15 oz can garbanzo beans (chickpeas)
  • 2-4 Tablespoons tahini (sesame seed paste)
  • ¼ cup or so olive oil
  • 2-4 garlic cloves
  • 2-3 Tablespoons lemon juice
  • Cayenne pepper to taste

Drain garbanzo beans and rinse in clean water.  Place beans and all other ingredients in food processor.  Blend until smooth.

If you can’t find tahini at the store you can make this without it, it will just be a little less creamy.  Tahini is a tasty base for all kinds of sauces and spreads, and packs an awesome little dose of magnesium.

For the veggies:
You’ll need a variety of crunchy veggies in different colors.  Some suggestions are:
  • Carrots
  • Cucumbers
  • Onions
  • Peppers
  • Red Cabbage
  • Sprouts
  • Zucchini

If you’ve got your food processor out, you can save yourself a lot of time by using the grating or slicing attachment instead of chopping everything by hand.

To assemble the wrap:
Rinse and dry 2-3 leaves of lettuce, I like to use something sturdy like Romaine.  Spread a couple of tablespoons of hummus in the middle of one leaf.  Add a small handful of chopped vegetables.  Roll the whole thing up like a burrito, and enjoy!

Store leftover hummus in an airtight container in the fridge.  Enjoy as a spread or dip.

Sorry I don’t have a picture of what the wraps look like, my chickpeas are dried so they are still soaking as I write this!

7/29/2012 01:21:41 am

Check out Marilyn's post on another vegan spread that's good with veggies, hers is hazelnut based!



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