- 4 cups chickpeas (Soak in water, covered with lid overnight)
- 12 cups water (to soak chickpeas)
- 3/4 cup lemon juice
- 1/2 cup tahini
- 2 Tbs salt
- 4 Tbs olive oil
- 4 Tbs garlic
- 2 Tbs cumin
- 1 bunch chopped parsley (about 1 cup)
- Whole wheat wrap
- Happy Hummus
- Handful of mixed greens
- 1/2 cup grated carrot
- 1/4 cup diced red onion
- 1/4 thinly sliced red pepper
- 1 small tomato, sliced
- 1/4 avocado, sliced
For the hummus:
Let the chickpeas soak overnight. Next day, rinse chickpeas. In a large saucepan, combine the soaked chickpeas with at least 6 cups water and bring to boil. Reduce heat to medium and cook for at least 1.5 hours or until soft. Drain chickpeas into large enough metal bowl to contain liquid. Set both aside to cool.
In a food processor add lemon juice, tahini, salt, garlic, olive oil, cumin and ½-cup of cooking water. Next add chickpeas and blend slightly so that you can add more liquid. Add between 1-1.5 cups cooking water so that your mix is creamy enough to spin freely. Let mix for a minimum of 5 min. 10 if your chickpeas are less cooked.
***add cooking water a little bit at a time. The amount varies with how well the chickpeas are cooked.
For the wrap:
Use a whole wheat or any other wrap you like, spread 3 tablespoons to 1/4 cup hummus over the entire wrap, add mixed greens, carrots, red onion, red pepper, tomato, avocado down the center of the wrap. Don’t use too much of the veggies as you need to be able to roll it! Roll the edge of the wrap over the veggies and tuck, then roll tightly tucking the ends in as you roll. Cut in half to share with a friend or eat the whole thing!!
Provided by Greens N Grains, Egg Harbor