Quantcast

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

Nutritional 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

Ingredients

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)

Instructions

  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

Browse All of Our Recipes

See all of our featured recipes from this month and past months.

Browse

Quick & Simple Meal Plan

Pressed for time? Here’s a day of quick and simple meals - perfect for the busiest of schedules.

See Meal Plan

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

Find More Recipes