Mediterranean Roll-Ups

This wrap makes for a flavorful, tasty lunch that is also a is a great vegetarian option. The best part - it can be made and ready-to-eat in 5 minutes or less.

Prep Time: 5 minutes

Nutrition Facts

Serving Size: 1/2 of a roll-up

  • Calories 187
  • Carbohydrate 29 g
  • Protein 7 g
  • Fat 6 g
  • Saturated Fat 0 g
  • Dietary Fiber 5 g
  • Cholesterol 0 mg
  • Sodium 364 mg

This Recipe Serves 2


1 10” lavash flat bread or flour tortilla
¼ cup ready-made hummus
¼ cup ready-made tabouli
10 romaine lettuce leaves, whole or chopped
1 cup alfalfa or bean sprouts
2 large tomatoes, chopped
10 red-tipped lettuce leaves or purple kale (optional)


  1. Lay out lavash flat bread or flour tortilla on a flat surface.
  2. Pile hummus and tabouli in a long row, side by side on lavash or tortilla.
  3. Add romaine lettuce generously.
  4. Add sprouts and tomatoes as desired.
  5. Get ready to roll! Starting from the edge of a long side, roll it up. Cut in half.

If eating later, wrap in plastic wrap. To eat as a sandwich, peel back a few inches of plastic wrap, eat, peel some more, eat…you get the idea!

To eat as an appetizer, let “set” in the refridgerator for 2 or 3 hours. Then remove the plastic wrap. Cut the rolls into 1” slices, using a sawing motion. Serve cut side up on a platter with red-tipped lettuce or

From Lickety-Split Diabetic Meals by Zonya Foco, RD, CHFI, CSP

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