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+ servings

Vegan Mediterranean Wraps

Delicious and nutritious vegan Mediterranean wraps filled with fresh vegetables, chickpeas, and a tangy tahini sauce, perfect for a quick lunch or dinner.
Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Dinner, Lunch
Cuisine: Mediterranean
Calories: 320

Ingredients
  

For the Wraps
  • 4 large whole wheat tortillas or any preferred wrap
For the Filling
  • 1 can chickpeas drained and rinsed
  • 1 cup cucumber diced
  • 1 cup cherry tomatoes halved
  • 1 cup red bell pepper diced
  • 1 cup spinach fresh, chopped
  • ¼ cup red onion finely chopped
  • 1 tablespoon olive oil extra virgin
  • 1 teaspoon lemon juice freshly squeezed
  • ½ teaspoon salt to taste
  • ¼ teaspoon black pepper to taste
For the Tahini Sauce
  • ¼ cup tahini stirred well
  • 2 tablespoons water to thin the sauce
  • 1 clove garlic minced
  • 1 teaspoon lemon juice freshly squeezed
  • ¼ teaspoon salt to taste

Method
 

Prepare the Filling
  1. In a mixing bowl, combine the drained chickpeas, diced cucumber, halved cherry tomatoes, diced red bell pepper, chopped spinach, and finely chopped red onion. This mixture will provide a fresh and crunchy texture.
  2. Drizzle the olive oil and lemon juice over the vegetable mixture. Season with salt and black pepper to taste. Toss gently to combine all ingredients evenly.
Make the Tahini Sauce
  1. In a small bowl, whisk together the tahini, water, minced garlic, lemon juice, and salt until smooth. Adjust the consistency by adding more water if necessary; it should be pourable but not too thin.
Assemble the Wraps
  1. Lay a whole wheat tortilla flat on a clean surface. Spoon a generous amount of the chickpea and vegetable filling onto the center of the tortilla.
  2. Drizzle the tahini sauce over the filling. Be generous, as it adds flavor and creaminess.
  3. Fold the sides of the tortilla inward and then roll from the bottom up to enclose the filling tightly. This technique helps keep the filling secure.
  4. Repeat the process with the remaining tortillas and filling.
Serve
  1. Cut each wrap in half diagonally for easier handling. Serve immediately or wrap in foil for a portable meal.

Nutrition

Serving: 1wrapCalories: 320kcalCarbohydrates: 45gProtein: 10gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 300mgPotassium: 500mgFiber: 10gSugar: 3gVitamin A: 1500IUVitamin C: 30mgCalcium: 100mgIron: 3mg

Notes

These wraps can be customized with your favorite vegetables or added proteins like avocado or tofu. They are perfect for meal prep and can be stored in the refrigerator for up to 2 days.

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