Hummus and Grilled Vegetable Wrap Recipe

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Hummus and Grilled Vegetable Wrap Recipe. Enjoy tasty & easy Middle Eastern hummus recipes and learn how to make Hummus and Grilled Vegetable Wrap.

Cook Time: 8 min
Level: Easy
Yield: 4 servings, serving size - 1 wrap

2007 Ellie Krieger, All rights reserved
Show: Healthy Appetite with Ellie Krieger Episode: Super Foods

Ingredients

2 medium zucchini, cut lengthwise into 1/4-inch slices
2 teaspoons olive oil
1/8 teaspoon salt
Pinch freshly ground black pepper
1 cup store-bought hummus
4 pieces whole-wheat wrap bread (about 9 inches in diameter)
1/4 cup pine nuts, toasted
1 medium red bell pepper, thinly sliced
2 ounces baby spinach leaves (2 cups lightly packed)
1/2 cup red onion thinly sliced into half moons
1/4 cup fresh mint leaves

Directions

Preheat the grill or grill pan over medium heat. Brush both sides of the zucchini slices with the oil and sprinkle with the salt and pepper. Grill until tender and slightly browned, about 4 minutes per side.

Spread 1/4 cup of the hummus over each piece of bread. Sprinkle 1 tablespoon of pine nuts on top. Top with 3 slices of zucchini, 2 pieces of red pepper, 1/2 cup of the spinach, a few sliced onions, and 1 tablespoon of the mint. Roll each of them up and cut in half on a diagonal.

Per Serving: Calories 320; Total Fat 15g (Sat Fat 2g, Mono Fat 6g, Poly Fat 6g); Protein 12g; Carb 42g; Fiber 8g; Cholesterol 0mg; Sodium 795mg

Excellent Source of: Copper, Fiber, Folate, Iron, Magnesium, Manganese, Phosphorus, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Protein

Good Source of: Niacin, Potassium, Riboflavin, Vitamin K, Zinc

More Middle Eastern Recipes:

Red Pepper Hummus with Toasted Pita Triangles
Extra Easy Hummus
Reduced-fat hummus
Zucchini and haloumi fritters with dill yoghurt dressing
Zucchini & haloumi fritters with tabouli
Lebanese sausages (makanek)

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Moroccan fish soup recipe

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Moroccan fish soup Recipe. Enjoy tasty & easy Middle Eastern soup recipes and learn how to make Moroccan fish soup.  

A tasty soup with chickpeas, saffron, spring onions, tomatoes and special Ras El Hanout seasoning - and under 10g fat per person.

Serves: 4
Prep time: 10 mins | Cooking time: 15 mins | Total time: 25 mins

Ingredients

1litre (1¾ pints) hot fish stock (use 2 fish stock cubes)
Large pinch of saffron threads
410g can chickpeas, rinsed and drained
1 level tbsp Ras El Hanout Moroccan seasoning
400g (14oz) prime cod/haddock fillets, cut into chunks
4 spring onions, trimmed and chopped
2 large ripe tomatoes, skinned, deseeded and cut into strips
Handful of fresh coriander leaves per person

Preparation

1. Put the stock, saffron and chickpeas in a large, deep pan. Bring to the boil and simmer for a couple of minutes.

2. Spread the Ras El Hanout seasoning out on a plate and roll the chunks of fish in it to coat well. Add the spring onion to the stock, then use a large spoon to add the fish carefully, and let the fish poach over a low heat for about 3 mins.

3. Add the strips of tomato, heat for another minute, and then serve the soup in warm bowls, sprinkling each with coriander leaves. (Not suitable for freezing).

More Soup Recipes...

Moroccan chicken, carrot and chickpea
World's Most Expensive Beef Noodle Soup
Potato & onion soup with sour cream
Carrot Soup
Moroccan-Spiced Carrot Soup
Lebanese Lentil Soup

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Tunisian Fish Tagine Recipe

The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Tunisian Fish Tagine Recipe. Enjoy tasty & easy  tagine recipes and learn how to make Tunisian Fish Tagine.  

Cook Time: 50 min
Yield: serves 4

Ingredients

4 teaspoons cumin seeds
2 fresh red chiles
5 tablespoons olive oil
700 g (1 lb 6 oz) potatoes, peeled and cut into 1 cm (1/2") cubes
1 1/2 teaspoons tumeric
2 medium onions, sliced into thin rings
1 stalk celery, finely chopped
4 Kaffir lime leaves, optional
2 teaspoons paprika
a pinch of saffron threads infused in 1 1/2 tablespoons warm water
4 x 150-170 g (5-6 oz) fish steaks, cod or hapuku
salt and pepper
2 x 400 g (14 oz) cans Italian tomatoes, pureed and sieved (about 2 cups)
large handful of cilantro to garnish

Directions

Toast the cumin seeds in a dry pan for 2-3 minutes over low heat. Grind to a powder in a mortar and pestle or in a spice grinder and set aside.

Seed the chilies and cut into julienne strips.

Place half of the olive oil in one large frypan and half in a nonstick pan with a lid. Put the potato into the nonstick pan. Add the tumeric and fry, tossing and turning the potatoes.

At the same time in the other pan, fry the onion and celery, stirring occasionally. When the onion begins to soften, add the garlic, lime leaves, chiles, cumin, paprika and saffron. Cook for a further 2-3 minutes, then season lightly with salt and pepper and turn off the heat. Leave in the pan while the potatoes finish cooking.

As soon as the potatoes are cooked, season the fish steaks with salt and pepper and put them on top of the potatoes. Spoon the onion mixture over and around the steaks and pour over the tomatoes. Bring to boil over a medium-high heat, immediately lower it and cover. Cook gently for 7-10 minutes or until the fish is just cooked. Taste and season.

Serve in large warmed bowl, sprinkled with cilantro

Recipe courtesy Everyday Epicurean by Catherine Bell (Ten Speed Press, 2000); Photograph by Kieran Scott 

More Tunisian Recipes

Lamb salad with tzatziki
Vegetable tagine with chickpeas & raisins
Harissa lamb with chickpeas and parsley
Tunisian Couscous
Harissa
Lentil Soup 

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