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Vegan Veggie Wraps Recipe

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★★★★★

4.9 from 90 reviews

These Vegan Veggie Wraps are a fresh, nutritious, and flavorful meal perfect for a quick lunch or light dinner. Packed with crunchy vegetables, creamy avocado, and a protein boost from chickpeas, black beans, or baked tofu, these wraps are easy to make and customizable to your taste with different greens and spreads.

Ingredients

Scale

Wraps and Spreads

  • 2 whole wheat tortillas
  • 4 tablespoons hummus

Vegetables and Greens

  • 1 cup fresh spinach leaves
  • 1 medium carrot, grated
  • 1/2 cucumber, thinly sliced
  • 1/2 red bell pepper, thinly sliced into strips
  • 1/2 avocado, sliced
  • 8 cherry tomatoes, halved

Additional Flavorings and Proteins

  • 1 tablespoon lemon juice
  • Salt, to taste
  • Black pepper, to taste
  • Sriracha or chili flakes (optional, for a spicy kick)
  • 1/2 cup chickpeas, black beans, or baked tofu (for protein boost)

Optional Substitutes and Additions

  • Substitute greens: kale, arugula, or mixed greens
  • Alternate spreads: pesto, tahini, or vegan cream cheese
  • Optional grilled veggies: zucchini, eggplant, mushrooms

Instructions

  1. Prepare Vegetables: Wash and dry all produce thoroughly. Slice the cucumber, red bell pepper, and cherry tomatoes. Grate the carrot. Toss the spinach leaves with lemon juice, salt, and black pepper to lightly season and soften the greens.
  2. Spread the Base: Lay one whole wheat tortilla flat on a clean surface. Evenly spread 2 tablespoons of hummus across the entire surface of the tortilla to add moisture and flavor, which also helps the vegetables stick together when wrapped.
  3. Assemble the Wrap: In the center of the tortilla, layer the seasoned spinach first. Then add the grated carrot, sliced cucumber, red bell pepper strips, avocado slices, halved cherry tomatoes, and your chosen protein like chickpeas, black beans, or baked tofu. Add sriracha or chili flakes if you want some heat.
  4. Roll It Up: Fold in the sides of the tortilla to enclose the filling, then tightly roll from one end to the other, creating a compact wrap. Use a little extra hummus to seal the edge if needed. Slice the wrap diagonally for easy eating and serve immediately or wrap in foil for later.

Notes

  • For a gluten-free version, substitute whole wheat tortillas with gluten-free wraps or large lettuce leaves.
  • Feel free to customize the protein source based on availability or preference; tofu and beans are great vegan options.
  • The addition of lemon juice helps brighten the flavors and prevent avocado from browning quickly.
  • Wraps can be prepared ahead of time and stored in the refrigerator for up to 24 hours; just keep the avocado separate if possible to maintain freshness.
  • Add grilled vegetables such as zucchini, eggplant, or mushrooms for added depth of flavor and texture.

Keywords: vegan wraps, veggie wraps, whole wheat tortillas, healthy lunch, plant-based meal, quick vegan recipe, chickpea wrap

Find it online: https://heutigemahlzeiten.com/vegan-veggie-wraps-recipe/