Mediterranean Wrap and Hummus

 

 

Prep time:

5-10 minutes 

 

Cooking time:

none (without hummus)

30 minutes (with hummus)

 

Yields:

2-3

 

Ingredients:

Wraps:

1 cup chopped fresh parsley

1/4 cup lemon juice

3 Tbsp extra-virgin olive oil

2 Tsp minced garlic, 1/4 tsp salt, 1/4 tsp pepper

16 oz. canned tuna (in water or extra virgin olive oil)

1 medium tomato, chopped

1 cup chopped cucumber

4 romaine hearts/salad boats to use as wraps OR paleo wraps- (online) - OR other lettuce boat

The homemade plain hummus (see below) OR guacamole.

 

 Hummus:

1 lb dried garbanzo beans, soak overnight
1 cup tahini

2 Tbsp olive oil

2 Tbsp garlic

2 Tbsp lemon juice

Salt to taste

(Add more of the above seasonings if desired.)

 

 

Directions:

Mix together all wrap filling ingredients [except hummus (or guacamole)] in a large bowl.

Each person can fill their lettuce boat with this mix and the hummus (or guacamole) as desired. 

           

**Either humus or guacamole is optional but a recommended topping that will hold the wrap together. Below is the recipe for homemade hummus and guacamole. If you don't want to make your own, you could purchase hummus or guacamole but there may be unhealthy ingredients in the purchased products. I would recommend just using guacamole if you don't have time to make hummus. Guacamole is easy to make. **

 

Guacamole:

Blend 3-4 avocados in blender with 2 Tbsp vinegar or fresh lemon juice, 1-2 Tbsp garlic, and 1 Tsp salt.

             

Hummus:

Soak beans overnight.

Bring them to a boil, turn down heat, then simmer about 30 minutes until tender.

Drain chickpeas(beans), but keep the liquid. Drain into a bowl or pitcher. Let stand until cool enough to handle. (It's best to use warm to hot chickpeas.)

Process chickpeas and 1/4 cup of the saved water in a blender or food processor. Add another 1/4 cup of the water as needed.

Use enough of the chickpea cooking liquid to get a texture like soft peanut butter.

Blend the tahini separately if necessary. **Tahini often separates in the can or jar. Just empty the whole can/jar into the blender, whip it up, and pour back the excess.**

Combine those with olive oil, garlic, lemon juice, and salt. Add a little more of these seasonings at a time if you need more for your tastes.

 

Notes:

1/2 cup chopped fresh mint is an optional addition to the wrap mix. :)