Ingredients with Measurements:
- 1 cup of cooked chickpeas
- 1/2 cup of cooked quinoa
- 1/2 cup of chopped mushrooms
- 1/2 cup of chopped onions
- 1/2 cup of chopped bell peppers
- 1/4 cup of chopped parsley
- 1/4 cup of chopped mint
- 1/4 cup of lemon juice
- 2 tablespoons of olive oil
- 1 teaspoon of ground cumin
- 1 teaspoon of smoked paprika
- Salt and pepper to taste
- 4 whole wheat tortillas
- 1/2 cup of hummus
- 1/2 cup of chopped lettuce
- 1/2 cup of chopped tomatoes
- 1/4 cup of sliced cucumber
Special equipment needed:
- Skewers
Step-by-step instructions:
1. In a large bowl, mix together the cooked chickpeas, quinoa, mushrooms, onions, bell peppers, parsley, mint, lemon juice, olive oil, cumin, smoked paprika, salt, and pepper.
2. Thread the mixture onto skewers, making sure to pack it tightly.
3. Preheat a grill or grill pan to medium-high heat.
4. Grill the skewers for 8-10 minutes, turning occasionally, until they are golden brown and cooked through.
5. Remove the skewers from the grill and let them cool for a few minutes.
6. Warm the tortillas in the microwave or on a skillet.
7. Spread 2 tablespoons of hummus onto each tortilla.
8. Add a handful of chopped lettuce, tomatoes, and sliced cucumber onto each tortilla.
9. Remove the kebab mixture from the skewers and add it onto each tortilla.
10. Roll up the tortillas tightly and serve.
Time:
Preparation time: 20 minutes
Cooking time: 10 minutes
Temperature:
Grill or grill pan at medium-high heat
Serving size:
4 servings
Nutritional information:
Calories per serving: 350
Total fat: 12g
Saturated fat: 2g
Cholesterol: 0mg
Sodium: 420mg
Total carbohydrates: 49g
Dietary fiber: 11g
Sugar: 5g
Protein: 14g
Substitutions for ingredients:
- Chickpeas can be substituted with black beans or lentils.
- Quinoa can be substituted with brown rice or couscous.
- Mushrooms can be substituted with zucchini or eggplant.
- Bell peppers can be substituted with jalapenos or poblano peppers.
- Hummus can be substituted with tahini sauce or tzatziki sauce.
Variations:
- Add some hot sauce or chili flakes for a spicy kick.
- Use different vegetables such as carrots, celery, or broccoli.
- Add some feta cheese or goat cheese for a creamy texture.
Tips and tricks:
- Soak the skewers in water for at least 30 minutes before grilling to prevent them from burning.
- Make sure to pack the kebab mixture tightly onto the skewers to prevent them from falling apart.
- Use a grill basket or grill mat to prevent the kebab mixture from falling through the grill grates.
Storage instructions:
Store the kebab mixture in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the kebab mixture in the microwave or on a skillet until heated through.
Presentation ideas:
Serve the kebab wrap on a platter with some extra hummus and sliced vegetables on the side.
Garnishes:
Garnish the kebab wrap with some chopped parsley or mint.
Pairings:
Pair the kebab wrap with some roasted sweet potatoes or a Greek salad.
Suggested side dishes:
Roasted sweet potatoes, Greek salad, or tabbouleh salad.
Troubleshooting advice:
If the kebab mixture is falling apart on the skewers, try adding some breadcrumbs or flour to the mixture to help bind it together.
Food safety advice:
Make sure to cook the kebab mixture to an internal temperature of 165°F to ensure that it is safe to eat.
Food history:
Kebabs originated in the Middle East and are traditionally made with meat. This plant-based version is a healthier and more sustainable alternative.
Flavor profiles:
The kebab wrap is savory and smoky with a hint of spice from the cumin and paprika. The hummus adds a creamy and tangy flavor, while the vegetables add freshness and crunch.
Serving suggestions:
Serve the kebab wrap as a light lunch or dinner. It can also be served as an appetizer or snack.
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