Sweet Mustard Chick’n Wraps
Makes 3-4 servings
Total Time: 10 minutes
FODMAP: high
Ingredients
1 can chickpeas
3-4 whole grain tortillas
1 medium tomato sliced
1 medium cucumber sliced
1-2 cups spinach
1 avocado, sliced
dash of Everything But the Bagel Seasoning
Sweet Mustard Sauce:
4 tbsp hummus
1 tbsp raw honey or maple syrup
1 tbsp mustard
Instructions
1.Open a can of chickpeas and drain, then rinse with hot water.
2.Combine hummus, mustard, and honey to make the sauce in a large bowl. Mix in the chickpeas.
3.Take a potato masher if you have one, and mash down the chickpeas. If you don’t have a masher you can use a fork or just skip this step. Mashing the chickpeas just helps the sauce get absorbed.
4.Lay out tortillas and layer spinach, chickpeas, tomato slices, cucumbers, avocados, and everything but the bagel seasoning. Then roll up tight and enjoy!
5.Extra optional add ons: your favorite hot sauce, broccoli sprouts, or sauerkraut
FODMAP Swap: Choose maple syrup instead of honey, corn tortillas or limit to one whole wheat tortilla per serving; choose roma tomatoes, consume less than ½ an avocado per serving; under ⅓ cup canned chickpeas, rinsed well or hot soak beans by boiling then let them soak for 24 hours and use fresh water to cook; and limit <1 tbsp hummus per serving
Gluten-Free: Use chickpea or nut-based tortillas
*Don’t forget to preload on veggies before you eat!
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