This wrap combines mashed chickpeas, lettuce, tomatoes, carrots and cucumbers for a fiber-filled, gluten-free light lunch or dinner.
Ingredients
1 large tortilla(s)
Tortilla, corn
1/4 cup
Chickpeas, canned, low sodium
(drained and rinsed)
1 tsp
Extra virgin olive oil, garlic-infused
1/2 tsp
Lemon juice
(or to taste)
1/2 tsp
Tahini
1 cup
Lettuce, spring mix (mesclun)
1/2 medium
Carrots
(grated or julienned)
1 small
Cucumber
(sliced)
1/2 small
Tomato
(chopped)
Instructions
Warm the tortilla briefly in the microwave.
Mash chickpeas and stir in garlic-infused olive oil, lemon juice, and tahini.
Spread the mashed chickpeas over almost the whole tortilla, leaving a small border bare near the top. Layer on the lettuce, carrot, cucumber and tomato, then roll up, starting at the bottom, so that the end of your roll is the part without any hummus.
Serve immediately or wrap tightly in plastic wrap. It is best eaten close to room temperature.
Notes:
Our low FODMAP recipes are based on Monash University. Please refer to the Monash University FODMAP smartphone app for the latest lab-tested information. The main goal of the low FODMAP diet is to eat as diverse as possible without triggering symptoms.
Dietitian approved low FODMAP recipe August 6 2024.
