Is hummus just a dip? Is it merely the perfect accompaniment to your carrot sticks and pita wedges? If so, then I’ve got news for you! Hummus is more the dip and it’s got me feeling all happy inside. So happy, that I made pizza – Mediterranean Pizza!
“Simplify, simplify, simplify!” Henry D. Thoreau, eloquently and prophetically proclaimed in his famous work, Walden.
That demand to simplify seems even more relevant today than it likely was in 1854, when Walden was first published. How many of us challenge that decree everyday? Adding more things that instead “complicate, complicate, complicate!” Ugh. Thoreau’s mantra is one I’m trying (somewhat successfully) to practice in my daily life. I’m not taking the easy way, but the smart, simpler way. Case in point, I recently got so frustrated with making healthy lunches for my family. PB&J was in the lunch box more than I would’ve liked. Of course there’s nothing wrong with that sandwich, but variety is a good thing.
Inspired by Thoreau, I decided to “simplify” lunch.
And with this Chickpea Hummus Wrap, I simplified on execution, but didn’t sacrifice taste or flavor! Yay! It all starts with a whole grain wrap and continues with layers of flavor. Canned chickpeas and pre-washed baby arugula keep things easy and fast. Flavor boosters like feta cheese and pepitas add a simple, yet tasty addition.
Luckily, the Recipe Redux theme for this month was how to get out of our “lunch rut.” How appropriate! Fortunately I figured out just how to do that with this Chickpea Hummus Wrap!
And here are the pretty picture of my Chickpea Hummus Wrap:
Chickpea Hummus Wrap
- Yield: 1 serving 1x
Time is of the essence! But don’t forget about good nutrition either! These simple chickpea hummus wraps make lunch easy, delicious and nutritious!
- 1 cup baby arugula
- 1 teaspoon fresh lime juice
- pinch teaspoon freshly ground black pepper
- pinch teaspoon Kosher salt
- 1 (8-inch) whole wheat tortilla or wrap
- 2 tablespoons plain hummus
- 1/3 cup chickpeas
- 1 teaspoon toasted pumpkin seeds
- 1 tablespoon crumbled feta cheese
- Toss the arugula with the lemon juice, black pepper and salt.
- Lay tortilla on a clean work surface. Spread the hummus down the middle of the tortilla and top with the chickpeas. Sprinkle on the pumpkin seeds and feta cheese, then the arugula mixture.
- Roll up and enjoy.
- Want more? Just multiply ingredients by desired serving size and divide everything evenly among tortillas.
Why I made this recipe: Because I need things to be simple sometimes, yet I also want them to taste good and be relatively healthy. I mean, who doesn’t want that? Or, should I say, why wouldn’t we all want that!?
Why I love this recipe: It requires no cooking which means my kitchen (and all of those in it) stay cool. It’s quick and easy to put together, something your kids could definitely help you do. It’s loaded with flavor, especially if you use a delicious hummus that’s loaded with good things like veggies or garlic. I also love it because I utilized a simple restaurant trick of dressing the greens before putting them in this sandwich. Yum, it’s a step you shouldn’t skip!
How this recipe is healthy: It seems I am turning into a bit of a vegetarian these days. Or maybe I am just having a summer love affair with vegetables? I can’t help it, they are so good. So, this recipe is loaded with healthy, nutrient-rich vegetables and accented with a tiny bit of full-flavored feta cheese. The dressing on the greens is made from olive oil (yay to unsaturated fat!) and the hummus is a great spread that adds flavor without adding excessive calories and fat. Pile it all on some seriously delicious, whole-grain bread, and you’ve got yourself a winning dish that would make any dietitian (or mom) proud!
And here are the pretty pictures:
The Fast Veggie & Hummus Sandwich
A simple sandwich loaded with fresh vegetables, hummus and feta cheese.
- 1 teaspoon Dijon mustard
- 2 tablespoons red wine vinegar
- 1 clove garlic, minced or grated
- Black pepper, to taste
- 2 tablespoons olive oil
- 2 cups baby spinach or arugula leaves
- 8 slices whole wheat bread (use good, hearty bread for this)
- 1 cup hummus (plain, roasted red pepper, garlic, whatever!)
- 1/4 cup crumbled feta cheese
- 1 cup thinly sliced cucumber
- 1 cup sliced tomato
- In the bottom of a mixing bowl, combine the mustard, vinegar and garlic. Whisk in the olive oil and season with black pepper. Add the spinach or arugula and toss to coat.
- If desired, lightly toast the bread slices. Lay out the bread slices on a clean surface and spread 1 tablespoon of hummus onto each slice. On half of the slices, add the feta, cucumber, spinach and tomatoes. Top with other bread slice and serve.
- Serving Size: 4
- Calories: 363
- Sugar: 6
- Sodium: 669
- Fat: 17
- Saturated Fat: 4
- Unsaturated Fat: 12
- Trans Fat: 0
- Carbohydrates: 42
- Protein: 13
- Cholesterol: 8