Vegan Tortilla Wrap

This vibrant vegan tortilla wrap is a quick and easy no-cook meal made with mashed chickpeas, crunchy cabbage and carrots, creamy avocado, and a tangy tahini dressing. It’s perfect for lunch or a light dinner and can be customized based on what you have in your fridge.

Why You’ll Love This Recipe

• Ready in 15 minutes – Ideal for busy days or meal prep

• No cooking required – Just mix, mash, and wrap

• High in fiber and plant-based protein

• Customizable with your favorite veggies or spreads

• Perfect for lunchboxes or a light dinner

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 (15 oz) can chickpeas, drained and rinsed

• 1 teaspoon olive oil

• 1/4 teaspoon garlic powder

• 1/4 teaspoon onion powder

• 1 tablespoon lemon juice

• 1 teaspoon Dijon mustard

• 1 tablespoon tahini

• 1/4 teaspoon salt

• 1 avocado, sliced into thin strips

• 1/2 cup shredded carrots

• 1/2 cup thinly sliced cabbage

• 2 (8-inch) tortillas

Directions

1. In a large bowl, whisk together olive oil, tahini, Dijon mustard, lemon juice, garlic powder, onion powder, and salt.

2. Add the chickpeas and mash with a fork until well combined but still slightly chunky.

3. Lay tortillas flat and divide the mashed chickpea mixture evenly between them.

4. Top with carrots, cabbage, and avocado slices.

5. Wrap tightly, slice in half, and serve.

Servings and Timing

• Servings: 2 large wraps

• Prep time: 15 minutes

• Cook time: 0 minutes

• Total time: 15 minutes

Variations

• Protein Swap: Use white beans, edamame, crispy tofu, or tempeh

• Dressing Options: Replace tahini dressing with hummus, vegan mayo, or ranch

• Add-ons: Include bell pepper strips, red onions, romaine, spinach, or cooked sweet potatoes

• Tortilla Choices: Opt for whole wheat, gluten-free, or lettuce wraps

Storage/Reheating

• Fridge: Store fillings in airtight containers for up to 3 days. Assemble wraps just before serving.

• Make-ahead Tip: Assemble in the morning for a lunch wrap—just keep refrigerated until ready to eat.

• Freezer: Not recommended due to the fresh vegetables and avocado.

FAQs

Are all tortillas vegan?

Not always. Check the label—some contain lard. Look for explicitly labeled vegan tortillas.

Can I make these wraps gluten-free?

Yes, just use certified gluten-free tortillas.

What can I use instead of tahini?

You can use hummus, nut butter (if not allergic), or vegan mayo as a creamy base.

Is this good for meal prep?

Absolutely. Just store the chickpea mix and veggies separately and assemble when ready.

Can I skip the avocado?

Yes. Use hummus or a creamy spread for a similar texture.

How do I keep the wrap from falling apart?

Warm the tortilla slightly and don’t overfill. You can secure it with a toothpick if needed.

Can I use different beans?

Yes, cannellini or great northern beans work well too.

What if I want it spicy?

Add sriracha, hot sauce, or crushed red pepper to the chickpea mix.

Is this recipe kid-friendly?

Yes, and it’s easy to modify based on your child’s preferences.

Can I serve this as a salad?

Definitely. Just skip the wrap and serve the fillings in a bowl.

Conclusion

The Vegan Tortilla Wrap is a fast, flexible, and flavorful option perfect for a healthy, plant-based lunch or light dinner. With creamy, crunchy, and zesty elements all in one bite, it’s a satisfying go-to you’ll make on repeat.

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