Avocado Veggie Wraps

Name: Avocado Veggie Wraps
Ingredients: 4 6-inch whole-grain pita rounds; 1 cup canned no-salt-added chickpeas, rinsed and drained; 1 cup diced cucumber; 1 medium tomato, seeded and chopped; 1 medium avocado, diced; 1/4 cup finely chopped red onion; 1/2 cup fat-free sour cream; 2 tablespoons fat-free milk; 1 1/2 tablespoons lime juice; 1/8 teaspoon salt

10 ingredients

29 steps

Ingredients

4 6-inch whole-grain pita rounds
1 cup canned no-salt-added chickpeas, rinsed and drained
1 cup diced cucumber
1 medium tomato, seeded and chopped
1 medium avocado, diced
1/4 cup finely chopped red onion
1/2 cup fat-free sour cream
2 tablespoons fat-free milk
1 1/2 tablespoons lime juice
1/8 teaspoon salt

Directions

1

If using the oven to heat the pita rounds, preheat to 350F.
2

Wrap the pita rounds in aluminum foil and heat for 10 minutes, or until warmed through.
3

If using the microwave oven, put the pita rounds on a microwaveable plate and cover with damp paper towels.
4

Microwave on 100 percent power (high) for 20 to 30 seconds, or until warmed through.
5

Meanwhile, in a large bowl, stir together the chick-peas, cucumber, tomato, avocado, and onion.
6

In a small bowl, whisk together the remaining ingredients until smooth.
7

Gently stir into the chick-pea mixture.
8

To assemble, spoon the mixture down the center of each pita.
9

Fold a pita over the filling and secure by pushing two 6-inch bamboo skewers in an X through the pita.
10

Repeat with the remaining pitas.
11

To seed tomatoes easily, cut the tomato crosswise and squeeze out the seeds and liquid.
12

(Per Serving)
13

Calories: 353
14

Total Fat: 9.5g
15

Saturated: 1.5g
16

Trans: 0.0g
17

Polyunsaturated: 1.5g
18

Monounsaturated: 5.0g
19

Cholesterol: 5mg
20

Sodium: 441mg
21

Carbohydrates: 58g
22

Fiber: 11g
23

Sugars: 6g
24

Protein: 13g
25

Dietary Exchanges
26

3 1/2 Starch
27

1 Vegetable
28

1/2 Lean Meat
29

1 Fat