Studies show that 65% of Americans are now choosing plant-based meals at least once per week. You'll discover how to transform basic tortillas into satisfying vegan wraps that pack both flavor and nutrition. These five wrap recipes offer creative ways to incorporate protein-rich ingredients like chickpeas, tempeh, and tofu, while maintaining authentic international flavors. From Mediterranean-inspired combinations to spicy Asian fusion, these portable meals will revolutionize your lunch routine.
Key Takeaways
- Mediterranean chickpea wraps combine hummus, fresh vegetables, and zesty lemon dressing for a protein-rich, Middle Eastern-inspired meal.
- Asian tempeh wraps feature marinated tempeh, colorful vegetables, and sriracha sauce for a spicy, flavorful experience.
- Mexican black bean wraps offer plant-based protein with avocado, corn, and lime juice for a satisfying Latin-inspired option.
- Rainbow quinoa wraps pack nutrient-dense ingredients with colorful vegetables and protein-rich quinoa in a wholesome tortilla.
- Greek tofu wraps include marinated tofu, Kalamata olives, and tzatziki sauce for a Mediterranean-style plant-based meal.
Mediterranean Chickpea and Hummus Wrap
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Mediterranean Chickpea and Hummus Wrap combines the rich flavors of Middle Eastern cuisine with the convenience of a handheld meal. The combination of protein-rich chickpeas, creamy hummus, and fresh vegetables creates a satisfying and nutritious lunch or dinner option that's both filling and light.
This wrap draws inspiration from traditional Mediterranean ingredients, featuring crisp cucumber, juicy tomatoes, and tangy red onions, all enhanced by fresh herbs and a zesty lemon dressing. The whole-wheat tortilla adds fiber and nutrients while complementing the Mediterranean ingredients perfectly.
- Large whole wheat tortillas (10-inch)
- Store-bought or homemade hummus
- Canned chickpeas, drained and rinsed
- Persian cucumbers, diced
- Cherry tomatoes, halved
- Red onion, thinly sliced
- Fresh parsley, chopped
- Fresh mint leaves
- Kalamata olives, pitted and chopped
- Extra virgin olive oil
- Fresh lemon juice
- Ground cumin
- Sea salt
- Black pepper
- Optional: baby spinach leaves
Spread a generous layer of hummus onto the tortilla, leaving a one-inch border around the edges.
Mix chickpeas with olive oil, lemon juice, cumin, salt, and pepper in a bowl. Layer the seasoned chickpeas, cucumbers, tomatoes, red onion, olives, and herbs on the tortilla. Add baby spinach if desired.
Fold the bottom edge up slightly, then roll the wrap tightly from one side to the other, tucking in the filling as you go. Cut diagonally and serve immediately.
For best results, slightly warm the tortilla before assembling to make it more pliable and prevent cracking.
If preparing in advance, wrap tightly in parchment paper or aluminum foil and refrigerate for up to 4 hours. Keep wet ingredients like tomatoes and cucumbers away from the tortilla to prevent sogginess, and consider patting them dry with paper towels before adding to the wrap.
Spicy Asian Tempeh and Vegetable Wrap
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Spicy Asian Tempeh and Vegetable Wrap transforms plain tortillas into an explosion of Asian-inspired flavors. The combination of marinated tempeh, crisp vegetables, and zesty sauce creates a perfect balance of textures and tastes that will satisfy both vegans and non-vegans alike.
This protein-rich wrap features tempeh, a traditional Indonesian soy product that provides a meaty texture and excellent nutritional value. The marinade infuses the tempeh with classic Asian flavors like ginger, soy sauce, and sesame oil, while fresh vegetables add crunch and variety to every bite.
- 8 oz tempeh, sliced
- 4 large tortilla wraps
- 2 cups shredded carrots
- 2 cups thinly sliced red cabbage
- 1 cucumber, julienned
- 1 cup bean sprouts
- 2 tbsp sesame oil
- 3 tbsp soy sauce
- 1 tbsp rice vinegar
- 2 cloves garlic, minced
- 1 tbsp ginger, grated
- 1 tbsp sriracha sauce
- 1/4 cup hoisin sauce
- Fresh cilantro leaves
- 2 green onions, chopped
Slice the tempeh and marinate it in a mixture of sesame oil, soy sauce, rice vinegar, garlic, ginger, and sriracha for at least 30 minutes.
Pan-fry the marinated tempeh until golden brown on both sides, approximately 3-4 minutes per side.
Warm the tortillas slightly, then layer them with hoisin sauce, tempeh slices, shredded carrots, red cabbage, cucumber, bean sprouts, cilantro, and green onions.
Roll tightly, tucking in the sides as you go.
For best results, avoid overfilling the wraps as this can make them difficult to roll and eat.
The tempeh can be marinated overnight for deeper flavor, and any leftover filling can be stored separately in the refrigerator for up to three days.
If preparing for meal prep, keep the sauce separate until ready to serve to prevent the tortillas from becoming soggy.
Mexican Black Bean and Corn Wrap
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Mexican Black Bean and Corn Wrap combines vibrant flavors and plant-based protein for a satisfying and nutritious meal. The combination of seasoned black beans, sweet corn, fresh vegetables, and Mexican-inspired spices creates a colorful and filling wrap that's perfect for lunch or dinner.
This easy-to-prepare wrap packs a healthy dose of fiber, protein, and essential nutrients while remaining completely vegan. The creamy avocado adds richness, while the lime juice and cilantro bring brightness to every bite. The whole-wheat tortilla provides a sturdy base that holds all ingredients together perfectly.
- 4 large whole wheat tortillas
- 1 can black beans, drained and rinsed
- 1 cup corn kernels
- 1 ripe avocado, sliced
- 1 cup shredded lettuce
- 1 tomato, diced
- 1/2 red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 2 limes, juiced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
Heat olive oil in a pan over medium heat. Add black beans, corn, cumin, and chili powder. Cook for 5 minutes, stirring occasionally.
Warm the tortillas slightly, then layer with the bean-corn mixture, lettuce, tomato, red onion, avocado slices, and cilantro. Drizzle with lime juice, season with salt and pepper, then fold the sides and roll tightly, burrito-style.
For best results, slightly toast the tortillas to make them more pliable and prevent tearing. The bean mixture can be made ahead and stored in the refrigerator for up to three days.
To prevent avocados from browning, toss them in lime juice before adding to the wrap. If packing for lunch, wrap tightly in foil or parchment paper and keep the avocado separate until ready to eat.
Rainbow Veggie and Quinoa Wrap
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A Rainbow Veggie and Quinoa Wrap is a vibrant, nutrient-packed meal that combines the heartiness of quinoa with an array of colorful vegetables. This protein-rich wrap delivers essential vitamins, minerals, and fiber while maintaining a delightfully fresh taste profile that appeals to both vegans and non-vegans alike.
The beauty of this wrap lies in its versatility and make-ahead potential. The quinoa base can be prepared in advance, while the rainbow of vegetables provides not just visual appeal but also different textures and flavors that complement each other perfectly. The combination of warm quinoa and crisp vegetables creates a satisfying contrast that makes this wrap a standout option for lunch or dinner.
Ingredients:
- 2 large tortilla wraps (spinach or whole wheat)
- 1 cup cooked quinoa
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 cup purple cabbage, shredded
- 1 medium carrot, julienned
- 1 avocado, sliced
- 2 cups fresh spinach leaves
- 1/4 cup hummus
- 1 tablespoon olive oil
- 1 lemon, juiced
- Salt and pepper to taste
Cook quinoa according to package instructions, then let it cool to room temperature. While the quinoa cools, prepare all vegetables by washing and cutting them into appropriate sizes.
Lay out the tortilla and spread a layer of hummus, then add a portion of quinoa in the center. Layer the vegetables in rainbow order, drizzle with olive oil and lemon juice, and season with salt and pepper. Fold in the sides of the tortilla and roll tightly from bottom to top, ensuring all ingredients are secure inside.
For best results, slightly warm the tortilla before assembling to make it more pliable and less likely to tear. If making these wraps in advance, consider placing the more moisture-heavy ingredients in the middle of the wrap, surrounded by drier ingredients, to prevent the tortilla from becoming soggy.
The wraps can be stored in the refrigerator for up to 2 days when properly wrapped in parchment paper or aluminum foil.
Greek-Style Tofu and Olive Wrap
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- 1 block extra-firm tofu, pressed and sliced
- 4 large whole wheat tortillas
- 1/2 cup Kalamata olives, pitted and chopped
- 1 cucumber, diced
- 2 tomatoes, diced
- 1 red onion, thinly sliced
- 2 cups fresh spinach leaves
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon dried oregano
- 2 cloves garlic, minced
- 1 cup vegan tzatziki sauce
- Salt and pepper to taste
Press the tofu for 30 minutes, then slice and marinate in a mixture of olive oil, lemon juice, oregano, and garlic for at least 1 hour.
Heat a non-stick pan over medium heat and cook the tofu slices until golden brown on both sides, about 4 minutes per side.
Warm the tortillas slightly, spread with vegan tzatziki sauce, and layer with spinach leaves, cooked tofu, diced vegetables, and olives.
Roll tightly, tucking in the sides, and cut diagonally before serving.
For best results, use extra-firm tofu and press it thoroughly to remove excess moisture, which will help achieve a better texture when cooking.
The wraps can be assembled up to 24 hours in advance and stored in the refrigerator, but keep the tzatziki sauce separate until serving to prevent the tortillas from becoming soggy.
If preparing for meal prep, consider wrapping in parchment paper then aluminum foil to maintain freshness.