Veggies in a Blanket
This veggie party food is simple to prepare, can be made with your favorite bean spread and fresh vegetables, and kids just love them! Take a whole wrap as a to-go lunch—it’s filling, and loaded with cancer-fighting fiber and other healthy nutrients.
Makes 40 individual pieces (10 servings)
1 cup roasted red pepper hummus, or other bean spread
8 whole-wheat tortillas
4 carrots, grated
8 lettuce leaves, 1 cup baby spinach leaves, or 1 (5-ounce) container sprouts
Spread hummus or bean spread thinly on tortillas. Next, add carrots and lettuce, spinach, or sprouts. Roll up each tortilla and secure with 5 evenly spaced toothpicks. Slice into 5 individual rolls per tortilla (one toothpick per roll).
Veggies in a Blanket can be served immediately or kept fresh in the refrigerator for several hours. Prior to serving, allow rolls to reach room temperature for the best flavor. Consume rolls within one day, as the tortillas and lettuce can become soggy.
Variation: Add thin sticks of cucumber or red bell pepper before rolling.
Calories: 122; Fat: 2.8 g; Saturated Fat: 0.3 g; Calories from Fat: 18%; Cholesterol: 0 mg; Protein: 5 g; Carbohydrates: 20.6 g; Sugar: 1.5 g; Fiber: 4.9 g; Sodium: 251 mg; Calcium: 27 mg; Iron: 2 mg; Vitamin C: 2.1 mg; Beta-Carotene: 1424 mcg; Vitamin E: 0.4 mg
Source: The Survivor’s Handbook: Eating Right for Cancer Survival, by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.