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Vegetarian Wraps

Explore five delicious vegetarian wrap recipes featuring vibrant flavors and impressive nutritional profiles. Perfect for plant-based eating any day of the week.
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Prep Time 10 minutes
Total Time 10 minutes
Course Lunch, Snack
Cuisine Asian, Indian, Mediterranean, Mexican
Servings 1 wrap
Calories 320 kcal

Ingredients
  

Mediterranean Chickpea Wrap

  • 1 large whole grain or spinach tortilla (10-inch diameter)
  • 1/2 cup cooked chickpeas, slightly mashed
  • 2 tablespoons homemade or store-bought hummus
  • 1/4 cup diced cucumber
  • 1/4 cup diced tomatoes
  • 2 tablespoons diced red onion
  • 2 tablespoons crumbled feta cheese
  • 1/4 cup shredded romaine lettuce
  • 5-6 pieces kalamata olives, pitted and sliced
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon olive oil
  • 1/2 teaspoon dried oregano
  • to taste Salt and pepper
  • 1 tablespoon tzatziki sauce (optional)

Spicy Black Bean and Avocado Wrap

  • 1 large flour tortilla (10-inch) or whole wheat tortilla
  • 1/2 cup black beans, rinsed and drained
  • 1/2 piece ripe avocado, sliced
  • 1/4 cup cooked brown rice or quinoa
  • 2 tablespoons salsa
  • 2 tablespoons plain Greek yogurt or vegan sour cream
  • 1/4 cup shredded lettuce
  • 2 tablespoons diced red bell pepper
  • 1 tablespoon chopped cilantro
  • 1 tablespoon diced jalapeño (optional)
  • 1/2 teaspoon taco seasoning
  • Juice of 1/2 lime lime juice
  • to taste Salt

Asian-Inspired Tofu and Vegetable Wrap

  • 1 large spinach or regular tortilla (10-inch)
  • 4 oz extra-firm tofu, pressed and sliced
  • 1 cup mixed vegetables (shredded carrot, thinly sliced bell pepper, snow peas)
  • 1/2 cup thinly sliced red cabbage
  • 1/4 cup sliced cucumber
  • 2 tablespoons chopped fresh mint or cilantro
  • 1 tablespoon sliced green onion
  • 1 tablespoon toasted sesame seeds
  • 1 tablespoon low-sodium soy sauce or tamari
  • 1 teaspoon rice vinegar
  • 1 teaspoon sesame oil
  • 1/2 teaspoon maple syrup or honey
  • 1/2 teaspoon grated fresh ginger
  • 1/4 teaspoon garlic powder

Roasted Vegetable and Hummus Wrap

  • 1 large whole-grain lavash bread or tortilla
  • 1/3 cup hummus
  • 1 cup roasted vegetables (zucchini, bell peppers, eggplant, red onion)
  • 1/4 cup baby spinach or arugula
  • 2 tablespoons crumbled goat cheese or vegan feta
  • 1 tablespoon sun-dried tomatoes, chopped
  • 1 teaspoon za'atar spice blend
  • 1 teaspoon extra virgin olive oil
  • 1/2 teaspoon balsamic glaze

Indian-Spiced Potato and Pea Wrap

  • 1 large whole wheat roti or tortilla
  • 1 medium potato, boiled and mashed
  • 1/3 cup green peas (fresh or frozen, thawed)
  • 1/4 cup plain yogurt (dairy or plant-based)
  • 2 tablespoons fresh cilantro, chopped
  • 1 tablespoon fresh mint, chopped
  • 2 tablespoons diced red onion
  • 1 small cucumber, thinly sliced
  • 1 tablespoon lemon juice

Instructions
 

Preparation

  • Prepare ingredients for each wrap as detailed in the specific recipe.

Assembly

  • Layer the ingredients for each wrap as specified in the recipe.
  • Roll tightly and secure the wrap.

Notes

Consider making a wrap station for easier assembly and customization. Perfect for meal prep and easy lunches.
Keyword Healthy Eating, Meal Prep, Plant-Based Meals, Quick Recipes, Vegetarian Wraps