Diabetes Forecast

Collard Wraps

Per Serving

Collard Wraps

Makes: 4
Serving Size: 1 wrap
Calories 220
Fat 9 g
Saturated Fat 1.3 g
Trans Fat 0 g
Carbohydrate 28 g
Fiber 9 g
Sugars 7 g
Cholesterol 0 mg
Sodium 270 mg
Potassium 555 mg
Protein 9 g
Phosphorus 195 mg
Choices: Starch 1, Vegetable 2, Fat 2
  • Makes: 4
  • Serving Size: 1 wrap
  • Preparation Time: 30 minutes


4 large flat collard greens, stems removed, or 8 small leaves
1 tsp. white wine vinegar
1 can (15 oz.) chickpeas, drained
2 garlic cloves, peeled
Juice of 1 medium lemon
2 Tbsp. sesame tahini
1 Tbsp. olive oil
1/4 tsp. salt
Ground black pepper to taste
2 med. carrots, peeled and shredded (about 1 cup)
1 large tomato, diced
1 small cucumber, peeled and cut into thin slices


  1. Place the trimmed collard greens in a large oblong container or baking pan. Add warm water to cover the leaves. Add the vinegar and press down on the leaves gently to submerge them in the water bath. Set aside for 15 minutes. This makes the leaves easier to roll.
  2. Meanwhile, in a food processor or blender, combine the chickpeas, garlic, lemon juice, sesame tahini, olive oil, salt, and pepper. Blend until smooth. Add water if necessary to produce a smooth but thick consistency. Transfer the mixture to a bowl, cover, and refrigerate while you prepare the collard greens.
  3. Remove the collard greens from the water bath. Pat thoroughly dry. Turn each collard green leaf to its rough, duller-colored back side. You will see a protruding white rib. Using a sharp paring knife, shave this rib along the length of the collard green so it is flush with the leaf. Glide the knife gently under the rib to avoid tearing the leaf. This makes the leaves easier to roll.
  4. On a work surface, place one large collard green top side up, or overlap two small leaves. Spread about 1/3 cup of the chickpea mixture down the center of the leaf. Sprinkle the chickpea mixture with some shredded carrots. Spoon some of the diced tomato and cucumber slices over the carrots. Be careful not to overload or your wrap will fall apart.
  5. Flip the sides of the leaf over the spread and then tuck and roll the leaf, like rolling a burrito. Repeat with the remaining collard leaves. Leave whole and cover in plastic wrap or foil if the wrap is to be packed. With a sharp knife, cut the collard wrap in half before serving.

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