Mediterranean Hummus Wrap

Happy Monday Ursinus!

We hope everyone had a relaxing spring break and is ready to conquer the last home stretch of the semester. Today we bring you a recipe that puts the Mediterranean bar in Wismer to good use, because let’s be honest, does anyone know how we’re supposed to eat those olives and artichokes? In addition to topping salads with the Mediterranean foods available, we recommend using them to create this delicious and wholesome wrap!

The star ingredient of this recipe is hummus: a great dip but also an awesome alternative spread for sandwiches and wraps. Hummus is plant-based and made primarily from chick peas, so it is friendlier towards the environment, animals, and your body. Hummus can pack a protein punch into your meal with less fat than many common spreads. The thick and creamy texture of hummus means that it is easy to also leave out the cheese from your sandwich or wrap if you wish to make your meal even more plant-powered! Here are some nutritional comparisons of hummus to other condiments you may use:

1 Tablespoon (13.8g) of…

	Hummus	Mayonnaise (contains eggs)	Cream Cheese (contains milk)
Calories	25	94	49
Fat (g)	1.4	10	5
Saturated fat (g)	0.2	1.6	2.8
Cholesterol (mg)	0	6	16
Carbohydrates (g)	2.1	0.1	0.6
Sugar (g)	0	0.1	0.5
Fiber (g)	0.9	0	0
Protein (g)	1.2	0.1	0.9
Sodium (mg)	57	88	47
Potassium (mg)	34	3	20

You can see that hummus is lower in calories, fat, saturated fat, cholesterol, sugar, and sodium than mayonnaise and cream cheese, but higher in the nutrients that are better for your health and energy levels: carbohydrates, fiber, protein, and potassium. This makes hummus a great food to incorporate into any meal!

Mediterranean Hummus Wrap!

What you’ll need:

• Whole wheat wrap
• A scoop of Hummus
• Veggies of choice, e.g. Spinach or lettuce, cucumbers, carrots, onions, tomatoes, etc.
• A few olives
• 3-5 roasted red pepper strips
• 1 or 2 artichokes
• Feta (optional, vegan without)
•  Knife and spoon 

Instructions:

1. Go to the deli and ask for just a whole wheat wrap.
2.  Go to the salad bar and get veggies of choice.
3. Go to the Mediterranean bar and get olives, artichokes, roasted red peppers, hummus, and feta (if desired).
4. Get the knife and spoon.
5. At your table, use the spoon to dollop and spread hummus all over one flat side of the wrap.
6. Use knife to cut the olives, roasted red peppers, artichokes, and any other veggies you feel necessary, into smaller pieces to fit and disperse them better in the wrap.
7. Lay all remaining ingredients on top of the hummus in a pile concentrated on one side of the wrap.
8. To fold your wrap, refer to the following diagram:

           Or bring your unfolded wrap to the deli and kindly ask the staff there to fold it for you.

       9. A final optional step you can take is to ask the deli staff member to toast your wrap for you!

Enjoy!