These Vegan Mediterranean Chickpea Wraps are a delicious and nutritious option for lunch or dinner. Packed with protein-rich chickpeas, fresh vegetables, and a zesty dressing, this vegan recipe is both satisfying and easy to prepare.
Perfect for meal prep or a quick weeknight meal, these wraps can be customized with your favorite veggies and sauces to suit your taste.
Quick and Easy Vegan Chickpea Wraps
This recipe features a blend of chickpeas, cucumbers, tomatoes, red onion, and a tangy tahini dressing, all wrapped in a soft tortilla. It takes about 20 minutes to prepare and serves 4 people.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup diced cucumber
- 1 cup diced tomatoes
- 1/2 cup diced red onion
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- 4 large tortillas or wraps
- Fresh parsley or spinach for garnish
Instructions
- Prepare the Chickpea Mixture: In a large bowl, mash the chickpeas with a fork or potato masher, leaving some chunks for texture. Add the diced cucumber, tomatoes, and red onion.
- Make the Dressing: In a small bowl, whisk together tahini, lemon juice, olive oil, salt, and pepper until smooth. Adjust seasoning to taste.
- Combine: Pour the dressing over the chickpea mixture and stir until everything is well coated.
- Assemble the Wraps: Lay a tortilla flat and spoon a generous amount of the chickpea mixture onto the center. Top with fresh parsley or spinach.
- Wrap It Up: Fold in the sides of the tortilla and roll it up tightly from the bottom. Repeat with the remaining tortillas.
- Serve: Cut the wraps in half and serve immediately, or wrap them in foil for a portable meal.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
Nutrition Information
- Servings: 4 wraps
- Calories: 280kcal
- Fat: 12g
- Protein: 10g
- Carbohydrates: 36g
