Recipe: Veggies in a Blanket

This quick recipe is perfect for your kid’s lunch box or for your upcoming Labor Day party (just cut the large rolls into 5 small rolls to make finger foods) !  Veggies in a Blanket are filled with fiber and other health-promoting nutrients, making them a great addition to anyone’s diet!

1 cup hummus or bean spread
8 whole wheat tortillas
4 carrots, grated
8 lettuce leaves, 1 cup baby spinach, or 5 ounces alfalfa or bean sprouts

Variation: Add thin sticks of cucumber or red bell pepper before rolling. Squeeze a dash of lemon juice into the wrap to add a tangy flavor.

Spread the hummus thinly on the tortillas. Add the carrots and lettuce. Roll up each tortilla. If you want bite-size pieces for a party, secure with five evenly placed toothpicks and slice into five individual rolls per tortilla.

Serve Veggies in a Blanket immediately or cover tightly and store in the refrigerator for several hours. Prior to serving, bring the rolls to room temperature for the best flavor. Do not store the rolls longer than one day, as the tortillas and lettuce will become soggy.

Nutrition Information Per Serving: 122 calories, 2.8 g fat, 0.3 g saturated fat, 0 mg cholesterol, 5 g protein, 20.6 g carbohydrate, 1.5 g sugar, 4.9 g fiber, 251 mg sodium, 27 mg calcium, 2 mg iron, 2.1 mg vitamin C, 1424 mcg beta-carotene, 0.4 mg vitamin E

Recipe from The Cancer Survivor’s Guide, which is available at

Karen McPartland, RD, CSSD
Princeton Longevity Center
Princeton, NJ & Shelton, CT