Zesty Mediterranean Hummus Wrap
Our signature wrap combines creamy hummus with crisp vegetables and Mediterranean flavors. The combination of fresh herbs and tangy lemon creates a refreshing and satisfying meal that’s perfect for lunch or a light dinner.
Ingredients:
- large flour tortilla (10-inch/25cm diameter)
- /2 cup (120g) classic hummus
- cup (30g) fresh spinach leaves
- /2 cucumber, thinly sliced
- /2 red bell pepper, julienned
- /4 cup (40g) red onion, thinly sliced
- tablespoons fresh parsley, chopped
- tablespoon olive oil
- teaspoon lemon juice
- /4 teaspoon za’atar seasoning
Instructions:
- Warm tortilla in a dry skillet over medium heat for 30 seconds per side
- Spread hummus evenly over tortilla, leaving 1-inch border
- Layer spinach, cucumber, bell pepper, and onion
- Sprinkle with parsley and za’atar
- Drizzle with olive oil and lemon juice
- Roll tightly, tucking in sides, and cut diagonally
Rainbow Quinoa Power Wrap
This protein-packed wrap features colorful quinoa and roasted vegetables. Perfect for meal prep, it stays fresh and delicious for days in the refrigerator.
Ingredients:
- large spinach tortilla (10-inch/25cm diameter)
- /2 cup (85g) cooked tri-color quinoa
- /3 cup (80g) roasted red pepper hummus
- cup (30g) baby kale
- /2 cup (50g) roasted sweet potato cubes
- /4 cup (25g) roasted chickpeas
- tablespoons pumpkin seeds
- tablespoon tahini dressing
Instructions:
- Cook quinoa according to package instructions and let cool
- Roast sweet potato cubes at 400°F (200°C) for 20 minutes
- Spread hummus on warmed tortilla
- Layer quinoa, kale, sweet potato, and chickpeas
- Drizzle with tahini dressing and sprinkle with pumpkin seeds
- Roll tightly and secure with toothpick if needed
Asian-Inspired Crunchy Tofu Wrap
Crispy baked tofu meets fresh vegetables in this Asian-fusion wrap. The homemade peanut sauce adds a creamy, savory element that ties all the flavors together.
Ingredients:
- large flour tortilla (10-inch/25cm diameter)
- oz (170g) extra-firm tofu, pressed and cubed
- cup (30g) shredded purple cabbage
- /2 cup (50g) shredded carrots
- /4 cup (15g) fresh cilantro
- tablespoons peanut sauce
- tablespoon soy sauce
- teaspoon sesame oil
- teaspoon cornstarch
Instructions:
- Press tofu for 30 minutes, then cube and coat with cornstarch
- Bake tofu at 400°F (200°C) for 25-30 minutes until crispy
- Toss vegetables with sesame oil
- Spread peanut sauce on tortilla
- Layer with tofu and vegetables
- Top with cilantro and roll tightly
Greek-Style Falafel Wrap
Homemade baked falafels wrapped with traditional Greek ingredients create a protein-rich vegetarian delight. The tzatziki sauce adds a cool, creamy element to this Mediterranean favorite.
Ingredients:
- large pita bread or flatbread
- homemade falafels (about 1/2 cup/120g)
- /3 cup (80g) tzatziki sauce
- cup (30g) romaine lettuce, chopped
- /2 cup (75g) cherry tomatoes, halved
- /4 cup (40g) red onion, sliced
- /4 cup (35g) kalamata olives, pitted
- tablespoons feta cheese
Instructions:
- Warm pita bread slightly to make it more pliable
- Spread tzatziki sauce in the center
- Add warm falafels and vegetables
- Sprinkle with feta cheese
- Roll tightly, keeping ingredients secure
Southwest Black Bean and Corn Wrap
This protein-rich wrap brings the flavors of the Southwest with spiced black beans and roasted corn. The avocado cream sauce adds a luxurious touch to this filling vegetarian option.
Ingredients:
- large whole wheat tortilla (10-inch/25cm diameter)
- /2 cup (120g) black beans, drained and seasoned
- /3 cup (50g) roasted corn kernels
- /2 avocado, mashed
- /4 cup (60g) pico de gallo
- tablespoons lime crema
- teaspoon taco seasoning
- /4 cup (25g) shredded lettuce
Instructions:
- Season and warm black beans with taco seasoning
- Roast corn kernels in a dry skillet until charred
- Mash avocado with lime juice and salt
- Layer ingredients on warmed tortilla
- Top with lime crema and roll tightly
Garden Fresh Raw Veggie Wrap
A no-cook wrap that’s perfect for hot summer days. This raw version is packed with crunchy vegetables and a herb-infused cashew spread that adds protein and healthy fats.
Ingredients:
- large collard green leaf or rice paper wrap
- /2 cup (120g) cashew herb spread
- cup (30g) microgreens
- /2 cup (50g) julienned carrots
- /2 cup (50g) julienned cucumber
- /4 cup (25g) sprouts
- tablespoons sunflower seeds
- tablespoon apple cider vinegar
Instructions:
- If using collard leaf, blanch briefly to soften
- Spread cashew herb mixture evenly
- Layer vegetables and sprouts
- Sprinkle with sunflower seeds
- Roll tightly, securing ends if needed
Spicy Buffalo Cauliflower Wrap
A vegetarian take on the classic buffalo wrap using roasted cauliflower. The combination of spicy sauce and cool ranch creates an addictive flavor profile that satisfies any craving for heat.
Ingredients:
- large flour tortilla (10-inch/25cm diameter)
- cups (200g) cauliflower florets
- /4 cup (60ml) buffalo sauce
- /3 cup (80g) vegan ranch dressing
- cup (30g) shredded lettuce
- /4 cup (25g) shredded carrots
- tablespoons green onions, chopped
- tablespoon olive oil
- teaspoon garlic powder
Instructions:
- Toss cauliflower with oil and garlic powder
- Roast at 425°F (220°C) for 20-25 minutes until crispy
- Toss roasted cauliflower with buffalo sauce
- Spread ranch dressing on tortilla
- Layer with buffalo cauliflower and vegetables
- Roll tightly and serve immediately
These seven vegetarian wrap recipes offer a delicious way to incorporate more plant-based meals into your routine. From the Mediterranean-inspired hummus wrap to the spicy buffalo cauliflower option, there’s something here for every palate and dietary preference. These wraps are perfect for make-ahead lunches, quick dinners, or portable picnic fare. We’d love to hear which wrap becomes your favorite – share your experiences and any creative modifications you make to these recipes. Remember, these wraps can be customized with seasonal vegetables and your favorite spreads, making them versatile year-round options for healthy, satisfying meals.
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