A High Fiber, No Bake Summer Meal
This recipe was inspired by Recipe Redux’s July Challenge: a no bake healthy meal. I got to thinking about how much I love avocados and how much I don’t love hummus. But a twist on hummus with avocado…that sounded like a good idea to me. Plus, by combining the two, we’ll get the fiber of the avocado, while tempering its good fat with high fiber chic peas. Both are great protein sources, packed with vitamins and minerals, so we’ll have a super healthy meal component!
These wraps are full of veggies and super easy to make. Start with the Avocado Hummus:
- 1 medium avocado
- 1 15 oz. can no sodium added chic peas (I like Eden)
- ½ of a small shallot
- 1 large clove garlic
- 2½ TBS lemon juice
- 1 TBS extra virgin olive oil
- ¼ cup parsley, packed and unchopped
- ½ – 1 tsp sriracha
- ½ tsp sea salt
- ¾ – 1 cup Avocado Hummus
- 4 whole grain wraps (look for a tortilla like Ezekiel Sprouted brand OR gluten-free brown rice wraps – Trader Joe’s sells a good one)
- 4 collard green OR kale leaves, washed and dried
- 1 medium tomato, cut into strips, lengthwise
- ½ of a yellow pepper, cut into strips, lengthwise
- ½ of a small cucumber, cut into strips, lengthwise
- extra veggie strips for dipping!
- Rinse and drain chic peas. Put into food processor.
- Slice avocado in half. Spoon insides of avocado into food processor.
- Add rest of ingredients into food processor. Blend together until smooth.
- You will need to stop 1-2 times and scrape down the sides and blend again to incorporate all ingredients and hummus is smooth.
- See below for detailed wrap assembly instructions!
Assemble Your Avocado Hummus Veggie Wraps
1. Cut your veggies in equal sized strips. For the tomatoes, I prefer to remove the wet insides (the seeds and pulp) for a neater and easier to eat wrap. In the pic below, the red slices are tomato, not pepper!
2. Lay your tortilla out flat. (look for a tortilla like Ezekiel Sprouted brand) 2. Spread 3-4 TBS of Avocado Hummus on your tortilla depending on the size. Don’t go all the way to the edges so that when you roll it it doesn’t all squeeze out. 3. Lay your collard green leaf on top the Avocado Hummus. Trim your leaf if it doesn’t quite fit. 4. Lay your veggie strips in neat horizontal rows. Use 2 of each veggie, lined up vertically. I used tomato, yellow pepper, then cucumber.
5. Roll your wrap halfway. Lay down another row of veggies, 2 more of each in a vertical row. 7. Roll your wrap up all the way. Cut into small bite size pieces. If you are gluten-free, you can use a gluten-free tortilla, or eliminate it all together and just wrap the Avocado Hummus and veggies in the collard green leaf, like this: I am hooked on this yummy no bake, super yummy meal or snack. It travels well so I can whip it up ahead of time if needed. I’m also hooked on it as a great veggies and dip snacker. I hope you try it! Let me know what you think.