AY MEDITERRANEAN CABBAGE WRAPS
This is one of my favorite quick and easy healthy meals, throughout the warmer months and into early Fall, I probably eat this once a week at least. Cabbage wraps or tacos are remarkable in that the idea of eating a raw cabbage leaf on its own is hardly appetizing but with the right combo of ingredients, cabbage becomes neutral and performs beautifully as a sturdy, sugar free, gluten free, low-glycemic wrap.
Experiment and make it your own with different variations. A Mediterranean flavour profile combines better with hummus than Asian herbs and flavours so think herbs like thyme, rosemary, oregano, sweet basil and parsley as being in the same family for this and add-ons like olive tapenade, sundried tomatoes, pesto, artichoke tapenade and lemon as all marrying well together.
Make your own hummus or cheat with a good quality store-bought hummus, but check for harmful preservatives like sodium or potassium benzoate, sodium nitrate, MSG or added sugar, which you really don’t want darkening your healthy veggie karma.
Mediterranean Cabbage Wraps
Prep: 15 mins if hummus is already prepared, 30mins with cooked or canned chickpeas
Serves: 4 as an appetizer, 2 as a main dish or about 3 wraps per person
6 leaves of either Chinese (napa), Savoy, white, green or Oxheart cabbage
6 small handfuls of chopped greens, can be baby kale or chard, watercress, or any lettuce you like
1 large or 2 small carrots, chopped as matchsticks or grated
1 small beet, peeled and grated
1 spring onion, chopped finely
Mixed sprouts like radish, alfalfa, or lentil
2 small handfuls of chopped herbs of choice, basil and/or parsley
1 Tbs or 15-20g of hummus per wrap of prepared hummus per wrap, depending on leaf size
100-120g of hummus for 6 wraps
OR make from scratch:
200g of cooked or canned, drained and rinsed chickpeas
2 Tbs or 30ml of extra virgin olive oil
Juice of one lemon
1 clove of garlic
1 Tbs or 15g of tahini
1 Tsp or 5g of cumin powder
Salt, pepper and chili powder to taste
Juice of one lemon
2 Tbs or 30ml of olive oil
Salt and Pepper to taste
If the lemon is dry, you can add a splash of light vinegar like apple, coconut or white wine
Sun dried Tomato (rehydrated in warm water for an hour, chopped finely)
Olive Tapenade or chopped green or black olives
Basil, Rocket or red pepper pesto
Roasted paprika peppers
Carefully separate the cabbage leaves from the head, wash and dry the cabbage leaves on a kitchen towel or just let them air dry. With Savoy or Oxheart cabbage, you can cut the leaves in half to make smaller wraps. Chop the basil, green onion and parsley together.
Make your hummus by putting the spices, oil, lemon juice and garlic in the the blender or food processor until smooth, you may need to turn the mix in between pulsing in ingredients and pushing it down the sides with a spatula. Next, make your lemon dressing in a small jar with a lid for easy shaking and set it aside.
Assemble your leaves on plates or one large platter, 2-3 leaves per person or more if you cut leaves in half. Spread a spoon or two of hummus on each cabbage leaf in the center. Mix the greens, beets and carrots together with the lemon dressing in a bowl and add the mix to each wrap. Finish with the herb topping and sprouts, wrap it or pick it up like a taco and enjoy!
I do this when entertaining or if I want more variety. It offers everyone the option to make their own wrap by setting out each ingredient separately on the table, including the bonus Optional Toppings in small dishes, it makes for a beautiful veggie spread and feast for the eyes!