Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Alfalfa | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 can chick peas (about 15 ounces)
- 1 teaspoon olive oil
- 2 tablespoon Dijon style vegan mustard
- Your choice of veggies:
- English cucumber, sliced very thin on the bias
- tomato, halved and sliced
- fresh mushrooms, sliced thin
- lettuce, shredded
- alfalfa Sprouts
- flavored wrap of your choice
- salt and pepper
- dash of hot sauce
- Kosher dill pickle, chopped finely
- =
Directions
Drain chick peas. Mash with a potato masher or food processor, till mashed but still chunky. Add mustard, and as much hot sauce as you'd like till smooth. Add chopped dill pickle to mix. Layer some mixture onto the wrap, top with your veggies. Top with salt and pepper. Wrap up leaving ends open. Take a large piece of waxed paper/parchment paper. Place wrap in on an angle. Roll up folding ends of paper in as your roll. Cut the wrap in half, lengthwise on an angle.