{
 "@context": "https://schema.org",
 "@type": "Recipe",
 "author": {
  "@type": "Organization",
  "name": "asharedpalate.com"
 },
 "name": "Hummus Veggie Wraps",
 "description": "A whole-wheat pita rolled around our own hummus, soft kale, carrot, cucumber, red pepper and sunflower seeds, a snack that packs for a day on the trail.",
 "recipeCategory": [
  "Snacks"
 ],
 "recipeYield": "4 servings",
 "totalTime": "PT20M",
 "recipeIngredient": [
  "4 large whole-wheat pitas (6½-inch, 64 g each, 256 g in all)",
  "1 cup (164 g) cooked chickpeas, no-salt-added canned, drained and rinsed",
  "2 tbsp (30 g) tahini, stirred well",
  "1 tbsp (13.5 g) olive oil",
  "4 tsp (20.3 g) lemon juice, for the hummus",
  "⅓ tsp (1.0 g) garlic powder",
  "⅛ tsp ground cumin",
  "⅛ tsp salt (0.75 g)",
  "4 cups (84 g) chopped kale, stems removed",
  "1 tbsp (15.3 g) lemon juice, for the kale",
  "1 cup (110 g) grated carrot",
  "2 cups (104 g) sliced cucumber",
  "1 cup (92 g) sliced red bell pepper",
  "¼ cup (32 g) unsalted dry-roasted sunflower seeds",
  "3 tbsp ice water, for the hummus"
 ],
 "recipeInstructions": [
  {
   "@type": "HowToStep",
   "text": "Make the hummus: blend the chickpeas, tahini, olive oil, 4 tsp lemon juice, garlic powder, cumin and salt until thick. With the blender running, add the ice water 1 tbsp at a time until it is smooth and spreadable, about 2 minutes in all."
  },
  {
   "@type": "HowToStep",
   "text": "Put the kale in a bowl with the 1 tbsp lemon juice. Squeeze it with your hands for about 1 minute, until it darkens and softens."
  },
  {
   "@type": "HowToStep",
   "text": "Lay a pita flat. Spread about ¼ cup of the hummus across it, leaving 1 inch bare at the edges."
  },
  {
   "@type": "HowToStep",
   "text": "Pile a quarter of the kale down the middle first, so it sits between the hummus and the wet vegetables. Add a quarter each of the carrot, cucumber and pepper, then 1 tbsp of the sunflower seeds."
  },
  {
   "@type": "HowToStep",
   "text": "Fold the bottom edge of the pita up over the filling, fold the two sides in, and roll it up tight. Make the other three the same way."
  },
  {
   "@type": "HowToStep",
   "text": "To pack for the day: wrap each roll snugly in parchment or foil and carry it in a bag with an ice pack. Eat it within 2 hours of taking it out of the refrigerator (USDA 2-hour rule); after that, throw it away."
  },
  {
   "@type": "HowToStep",
   "text": "At home, keep the leftover hummus in a covered container in the refrigerator up to 5 days (our kitchen practice; we hold no published source for it yet). For lunches later in the week, roll the wraps the morning you eat them."
  }
 ],
 "nutrition": {
  "@type": "NutritionInformation",
  "servingSize": "1 of 4",
  "calories": "387 kcal",
  "proteinContent": "14.1 g",
  "carbohydrateContent": "57.2 g",
  "fatContent": "14.1 g",
  "saturatedFatContent": "1.8 g",
  "sugarContent": "7.2 g",
  "sodiumContent": "386 mg",
  "fiberContent": "10.9 g"
 },
 "image": "https://asharedpalate.com/assets/scenes/hummus-wraps.jpg",
 "imageAlt": "Whole-wheat pitas rolled tight around hummus, soft kale, carrot, cucumber, red pepper and sunflower seeds, on a plate",
 "url": "https://asharedpalate.com/hummus-wraps"
}