Recipe

High School Rap Wrap

Serves 4

Cause a sensation with your very own wrap. Hummus makes a healthy filling and tastes so much better when you make it yourself. Chickpeas are high in fibre and low in fat. Tahini is made from sesame seeds and is what gives hummus its flavour and can be found in most supermarkets. Some people are allergic to sesame seeds so always check before you serve

Ingredients:

  • Half a cucumber
  • 1 red pepper
  • Bunch of salad leaves
  • 1×400g can chickpeas
  • 2 garlic cloves
  • 2×15ml spoons olive oil
  • 120ml tahini
  • 1 lemon
  • Pinch of paprika (or cayenne pepper)
  • Pinch of black pepper
  • 4 tortilla wraps

Equipment:

  • Colander
  • Paper towel or kitchen roll
  • Chopping board
  • Sharp knife (get an adult to help you)
  • Can opener
  • 2 bowls
  • Blender
  • Lemon juicer
  • Measuring spoons
  • Measuring jug
  • Metal spoon
  • Spatula

Method:

  1. Wash the cucumber, red pepper and salad leaves and dry with a paper towel.
  2. Half the cucumber again and cut lengthways into long, thin strips.
  3. Cut down the four sides of the red pepper and discard the centre stem, white pith and seeds. Cut the pepper into long, thin strips.
  4. Drain the chickpeas into a colander (saving the liquid in a bowl) and rinse the chickpeas with water.
  5. Put the chickpeas into the blender.
  6. Add a quarter of the chickpea liquid to the blender.
  7. Peel the garlic cloves and add to the blender.
  8. Slice the lemon in half and squeeze the juice. Add the lemon juice to the blender.
  9. Add the olive oil, tahini, paprika, black pepper and blend until the mixture has a smooth and creamy consistency. If it is too thick, add a drop more of the chickpea liquid.
  10. Taste the mixture and if necessary add more paprika, lemon or black pepper – whichever you prefer.
  11. Using a spatula transfer the mixture into a bowl and put into the fridge until ready to use.
  12. Lay a wrap on a clean surface. Spoon the hummus onto the centre of the wrap and spread horizontally leaving a clean edge all the way round the outside of the wrap.
  13. Arrange the slices of red pepper, cucumber and salad leaves on top of the hummus.
  14. Fold up the bottom of the wrap and then fold in the sides to make a parcel.
  15. Cut in half and serve.

Top tips

Lay the strips of pepper and cucumber in the same direction as this makes it easier to roll up the wrap.

Experiment with different flavoured wraps – multi-seed, plain, spinach etc.