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Vegetable Garbanzo Wraps


Vegetable Garbanzo Wraps

Serves: 4

Category: Burgers, Pizza, Wraps and Chips
Author: www.DrFuhrman.com
Tags: Athletic/Higher caloric

Average Rating: 
Rated by: 12 members

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These wraps are a great choice for a satisfying lunch or easy dinner. A quick bake with no-salt seasonings and veggie broth infuses the garbanzo beans with extra flavor.

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Ingredients:

1 1/2 cups cooked garbanzo beans or 1 (15 ounce) can low-sodium or no-salt-added garbanzo beans, drained
1/4 cup low sodium or no-salt-added vegetable broth
1 tablespoon parsley
1 tablespoon Mrs. Dash salt-free Italian seasoning blend or other no-salt seasoning
1 tablespoon dried onion flakes
1 tablespoon raw sesame tahini
1/4 cup soy, hemp or almond milk
1 tablespoon fresh chopped dill
1 tablespoon Dr. Fuhrman's Lemon Basil Vinegar or balsamic vinegar
1 large tomato, chopped
1 ripe avocado, pitted, peeled and chopped
1 cucumber, chopped
1/2 cup chopped red onion
4 leaves romaine lettuce, shredded
4 (100% whole grain) flour tortillas

Instructions:

Combine garbanzo beans with vegetable broth, parsley, no-salt seasoning blend, and dried onion flakes. Bake at 350 degrees F for 20-25 minutes. Remove from oven and very coarsely mash the garbanzo beans.

Whisk together the tahini, non-dairy milk, dill and vinegar.

Warm a whole grain tortilla, spread a thin coating of the tahini dressing on it, and top with baked garbanzo beans, tomato, avocado, cucumber, onion and lettuce and roll up to form a wrap.

Note: 100% whole grain pitas may be substituted for the tortillas.

Calories 372; Protein 15 g; Carbohydrates 53 g; Total Fat 12.7 g; Saturated Fat 1.7 g; Cholesterol 0 mg; Sodium 174 mg; Fiber 14.4 g; Beta-Carotene 1766 ug; Vitamin C 16 mg; Calcium 129 mg; Iron 5 mg; Folate 201 ug; Magnesium 66 mg; Zinc 1.7 mg; Selenium 3.5 ug

Comments (5):

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Dezzi

07/04/2011 06:40 PM

Rated this recipe:

My whole family loves these as well as the Black Bean Lettuce Bundles. They have both become regular lunches at our house. I used raspberry vinegar because that was the only kind I had and it was great.

TerriK

02/02/2012 02:46 AM

Rated this recipe:

This was the very first recipe I tried from this site and I really enjoyed it! The texture as well as the variety of ingredients was very pleasing and quite satisfying. Thanks!

goldenlight

02/08/2012 04:50 PM

Rated this recipe:

I used pita and some pomegranate vinegar. For more flavor, I added some horseraddish and papperonchini. My new favorite!!!
This comment was last edited on 02/08/2012 04:50 PM

Nikki D

07/28/2015 10:19 PM

Rated this recipe:

I found that the tahini dill sauce needed to be heated in order to thicken. The wraps were just super, and easy to make.

apple25

06/25/2017 11:23 AM

Rated this recipe: (no rating)

It feels strange to me that we need to bake the garbanzo beans, broth, parsley and seasonings, but apparently, according to the reviews, it must be working.