Diet, Nutrition & Fitness. Learn to achieve the Healthiest & Fittest version of yourself!

Eat healthy, get fit, lose weight, stay beautiful.

Welcome to the official Rachelle Caves blog space! Here, you'll learn how to beautify yourself from the inside out, while toning up your body and mind!

Protein-Packed Hummus Wraps

Hello there, Beautiful People! 

Who's in the mood for a plant-based-protein-packed wrap? Say that five times fast.

Wraps are quick, easy, and can be super healthy. This recipe calls for homemade hummus which is actually easy and more cost-effective than store-bought hummus. 

Give your digestive tract and arteries a break, and substitute an animal protein-based meal with the following recipe. It's packed with heart-healthy plant-based protein from the garbanzo beans. And, if you use a Sprouted Grain wrap such as, Ezekiel, you up the plant-protein, fiber and B-Vitamins even more!

This can certainly fit into any weight loss regimen as one of your main meals. 

Serves: 2


  • 1 non-BPA-lined can of Garbanzo Beans

  • 2 Garlic gloves finely chopped/mashed

  • 2/3 cup of roasted Tahini

  • 2 Tomatoes

  • 1 Cucumber

  • 1/2 medium lemon (squeezed)

  • 1/3 medium red onion

  • 6-8 basil leaves, sliced

  • 4 tablespoons of extra virgin olive oil

  • 1/2 teaspoon of iodized sea salt, to taste

  • 1/2 teaspoon of freshly ground pepper, to taste

  • 1 tablespoon of ground Cumin, to taste (I add lots of this special spice)

  • Wrap: Choose a high-fiber, whole wheat wrap. If you can get your hands on a Sprouted Grain wrap, such as Ezikiel- even better!

  • Optional: Sprinkle of shredded Plant-Based Cheese (They are not all healthy - I recommend the brand, "Parmela Creamery")


Give garbanzo beans a quick wash with water in a strainer. In a food processor, blend: garbanzo beans, garlic, tahini, lemon juice, basil leaves, water, onion, olive oil and cumin. Process until nice and smooth.

Add salt and pepper, to taste.  If you prefer a little kick, add a dash of Cayenne pepper. Then, process once more. 

Put your wrap on a plate. Add 3-4 tablespoons of fresh hummus onto the wrap. Sprinkle with chopped tomatoes, cucumbers and Plant-Based Cheese. 

Voila! Eat to your hearts' content.

Tip: If you are in a real time crunch, you can substitute the homemade hummus with a healthy, preservative free store-bought hummus. But, that's only if you're really time-restricted!


Until next time...

           XoXo, Rachelle

Rachelle Caves