31 Best Vegetarian Wrap Recipes for a Healthy Lunch

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Vegan Mediterranean Wraps

Vegan Mediterranean Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Total: PT30M · Yield: [‘4’]

These vegan Mediterranean wraps feature smashed chickpeas, colourful veggies and a tangy herby tzatziki sauce. These fast and easy vegan wraps can be made ahead for a packed lunch or quick snack when you’re on the go.

Ingredients

• 1 medium cucumber (- $0.62)
• ½ teaspoon (plus a couple pinches) of salt (divided – $0.02)
• 1 medium tomato (diced – $0.14)
• 1/4 red onion (diced – $0.08)
• 1/4 green pepper (diced – $0.21)
• 4 tablespoons chopped kalamata olives (- $0.38)
• 1 jar (540 grams / 19 oz) chickpeas (- $0.75)
• 200 grams (7 oz) vegan yogurt (I used soy) (- $2.50)
• 2 tablespoons chopped fresh dill (- $0.19)
• 1 clove of garlic (minced – $0.04)
• 1 tablespoon lemon juice (- $0.24)
• Pepper (to taste – $0.02)
• 2 cups (112 grams) chopped lettuce (- $0.33)
• 4 large tortillas (- $1.59)

Instructions

1. Grate half the cucumber and sprinkle it with a pinch of salt. Place it in a strainer over a bowl and leave it to drain while you chop all your veggies. Also dice the other half of the cucumber. Combine the diced cucumber, tomato, red onion, green pepper, and black olives.
2. Drain and rinse the chickpeas and put them in a bowl. Smash them with your hands or with a fork.
3. Squeeze as much water out of the grated cucumber as possible. In a bowl combine the grated cucumber, vegan yogurt, dill, garlic, lemon juice and a pinch of salt and pepper.
4. Add 3 tablespoons of the tzatziki to the smashed chickpeas along with ½ teaspoon of salt and pepper. Mix well.
5. Make the wraps with a handful of lettuce, smashed chickpeas, mixed diced vegetables and a few dollops of tzatziki. If you like you can toast the finished wraps in a dry pan over medium-high heat. Start seam side down to keep them from unwrapping.

2. Spinach Feta Wrap with Garlic

Spinach Feta Wrap With Garlic is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘5’, ‘5 wraps’]

This refreshing, yummy spinach feta wrap is garlicky and low-calorie. It’s a vegetarian meal perfect as a cold lunch.

Ingredients

• 1 cup hummus
• 1 garlic clove (minced)
• 5 Weight Watcher tortilla wraps
• 2 cups baby spinach
• 1 red bell pepper (thinly sliced)
• 4 oz feta cheese (crumbled)

Instructions

1. Press in the garlic clove into the hummus and give it a mix.
2. Spread each tortilla wrap with a hummus mixture leaving out the edges of the wrap.
3. To the right of the center, place spinach leaves on each tortilla. Then top them up with red bell pepper slices and crumbled feta cheese.
4. Carefully roll up each wrap and cut in half before serving.

3. Buffalo Tofu Wrap with Vegan Ranch

Buffalo Tofu Wrap with Easy Vegan Ranch is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT30M · Total: PT35M · Yield: [‘4’, ‘4 wraps’]

This flavorful buffalo tofu wrap is perfect for lunch or dinner with crisp buffalo tofu, crunchy romaine and carrots, and creamy avocado and ranch. Yum!

Ingredients

• 16 oz block extra firm tofu (drained and pressed)
• 1/3-1/2 cup cornstarch
• 1/3 cup non-dairy milk (unsweetened, plain)
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/2 cup buffalo sauce
• 2-3 cups romaine (chopped)
• 1/2 cup shredded vegan cheddar (such as Follow Your Heart)
• 1/2 cup matchstick carrots
• 1 avocado (sliced)
• 4 large tortillas (or gluten-free wraps)
• 1 cup unsweetened almond milk yogurt (plain)
• 2 tbsp lemon juice (fresh if possible)
• 1 tbsp vinegar
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp salt
• 1 tbsp fresh dill (minced, or 1 tsp dried)
• 1 tbsp fresh parsley (minced, or 1 tsp dried)

Instructions

1. Preheat oven to 400F/204C.
2. Slice tofu into 3-4 inch long pieces, ~1.5-2 inches thick. I had about 12-14 strips.
3. Place your cornstarch on a plate and mix in garlic powder and salt. Add the milk to a bowl. Dip your tofu in the milk and then the cornstarch.
4. Layer your tofu pieces on a parchment lined sheet and bake for 25 minutes, flipping halfway through. Tofu should have a crispy outer coating. Air fryer option:Layer your tofu evenly in the basket and air fryer for 10 minutes. Flip tofu and cook for another 5 minutes or as long as needed to make your tofu crispy on the outside.
5. Place your buffalo sauce in small bowl and dip each tofu piece with a fork into the buffalo sauce. Let sauce drain off tofu for a moment before replacing it back to the baking sheet.
6. Bake tofu for an additional 5 minutes. (Or air fry for another 2-3 minutes)
7. Arrange wrap with a layer of vegan ranch in the center, spread horizontally. (You can use a store bought one like Follow Your Heart of make your own like the one listed here). Add romaine, carrots, cheese, and avocado in the center. Finally layer 3 blocks of buffalo tofu in the center (with some overlap between blocks).
8. Begin rolling by lifting the lower part of the tortilla over the top while pulling up the ends into the center. Tuck the contents into the tortilla tightly and continue rolling until tortilla is closed.
9. Optional: Grill your tortilla on a grill pan or regular pan for a few minutes for a crisp outer layer.

Easy Healthy Vegan Ranch

1. In a small bowl, mix together all ingredients until combined.

4. Tofu Wraps

Easy Tofu Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘4’, ‘4 wraps’]

Ready in just 20 minutes, these easy vegan tofu wraps are filled with a quick and delicious glazed tofu, crunchy lettuce, red pepper and avocado. Perfect for lunch on the go or a quick dinner!

Ingredients

• 2 tablespoons olive oil
• 1 block extra firm tofu (finely cubed or crumbled)
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1 teaspoon garlic powder
• 2 teaspoons dried oregano
• 1 pinch cayenne pepper
• 1/2 teaspoon black pepper
• 1/2 teaspoon sugar
• 1 tablespoon nutritional yeast
• 2 tablespoons soy sauce
• 1 tablespoon tomato puree / paste
• 4 large tortilla wraps
• 1 small lettuce (shredded)
• 1 red pepper (sliced)
• 1 avocado (sliced)
• 1 small handful fresh coriander / cilantro (roughly chopped)

Instructions Tofu filling

1. Heat up the olive oil in a non-stick frying pan on medium-high heat. Add the cubed or crumbled tofu and fry for about 5 to 8 minutes stirring occasionally, until the tofu is lightly browned and just starting to get crispy.
2. Reduce the heat to medium. Stir in the dry seasonings.
3. Add the soy sauce and tomato puree/paste to the pan and stir through to distribute evenly. Fry for a couple more minutes, stirring occasionally. Remove from heat.

Assemble wraps

1. Lay a tortilla on a flat surface, cover a section down the centre with lettuce, strips of red pepper, avocado slices, some of the tofu filling and a sprinkle of coriander leaves/cilantro.
2. To make a closed wrap, start by folding both ends of the wrap inwards. For an open wrap, just do one end.
3. Start to roll the wrap by folding the bottom flap over the filling, tuck the filling in and then continue rolling the wrap to finish.
4. Continue with remaining wraps and enjoy!

5. Spicy Mushroom Wrap

Spicy Mushroom Wrap for Breakfast is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘6’, ‘6 wraps’]

This mushroom wrap is spicy, creamy, and extra easy to make. A lovely wrap for a vegetarian and low-calorie diet.

Ingredients

• 2 tbsp olive oil
• 14 oz baby button mushrooms (400g (sliced))
• 2 garlic cloves (minced)
• 1 medium red onion (sliced)
• salt and black pepper (to taste)
• 5 oz greek yogurt
• 1 garlic clove (minced)
• 1/2 tsp Chilli flakes
• 1/2 tsp dried thyme
• 6 Wholemeal Weight Watcher tortilla wraps
• 1 cup baby spinach
• 2 medium tomatoes (sliced)
• 1 chilli (sliced)

Instructions

1. Add 2 tbsp of olive oil to the skillet and heat it over medium heat.
2. Add in mushrooms, garlic mince, and red onion. Continuously mix and saute for around 10 minutes.
3. Once mushrooms are fully cooked (browned around the edges), add salt and black pepper. Remove from heat.
4. In a bowl, mix greek yogurt, minced garlic, chili flakes, and dried thyme.
5. Spread the tortilla wraps. Cover with baby spinach to the right of the center, top with slices of tomatoes and chili. Pour over the mushroom mixture and top it all up with a spicy yogurt dip.
6. Gently roll up the wrap and cut it in a half before serving.

6. Buffalo Tahini Quinoa and Rice Wraps

Buffalo Tahini Quinoa & Rice Wraps (Gluten-Free, Vegan) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Cook: PT5M · Total: PT5M · Yield: 1

A quick and easy lunch idea for those hectic days! Buffalo Tahini Quinoa & Rice Wraps that are gluten-free, vegan, top 8 allergy-free, and freezable! A great recipe to meal prep so you’ll always have a delicious option ready to go.

Ingredients

• Per 1 Wrap:
• 1 Gluten-Free Wrap/Tortilla
• 1 Minute Ready To Serve Red Quinoa & Brown Rice with Garlic Cup
• 3 Romaine Leaves (sliced lengthwise)
• 1-2 Whole Carrots (sliced lengthwise)
• Buffalo Tahini Spread:
• 2 TB Tahini
• 2 Tsp Frank’s Buffalo Sauce

Instructions

1. Microwave the Minute Ready To Serve Red Quinoa & Brown Rice with Garlic Cup according to package directions.
2. In a small bowl mix together the tahini and buffalo sauce until combined.
3. Lay the wrap on a plate and spread the buffalo tahini mixture over the wrap.
4. On one side of the wrap, layer on the entire quinoa and rice cup, then all the romaine and carrots.
5. Tightly roll up the wrap (like sushi). You can either wrap the rolled up wrap in plastic wrap for transport, foil for freezing, or just devour on the spot!

7. Veggie Wraps

Veggie Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: [‘2’, ‘2 wraps’]

Veggie wraps are the perfect grab and go lunch. These quick and easy vegetable wraps are made with minimal ingredients and effort.

Ingredients

• 2 Whole Wheat Tortillas
• 2 Tablespoons Cream Cheese
• 1 medium (or) ⅓ cup Carrot (peeled and cut into thin slices)
• ⅓ medium cucumber (or) ¼ cup Cucumber (cut into thin slices)
• 1 medium (or) ¼ cup Tomato (deseed and cut into thin slices)
• ⅓ each yellow and red pepper/ (or) ⅓ cup Mixed bell peppers /Capsicum (cut into thin slices)
• Salt (as required)
• Black Pepper powder (as required)

Instructions

1. Heat tortillas in microwave for 10-20 seconds or on a pan until each side is just warm.
2. Place the tortilla on a plate or clean work surface. Spread the cream cheese all over the tortilla leaving little space on the edges that will be rolled.
3. Next, place the carrot slightly below the center of the tortilla, fill it horizontally leaving little space at the edges. Now layer it with cucumber followed by capsicum (bell pepper) and tomato. Ensure to layer the vegetables in one direction.
4. Add a salt and pepper.
5. To wrap the tortilla, first, fold in two ends over the filling, then fold the bottom of the tortilla up over the filling tightly. Continue to roll up until the whole thing is wrapped.
6. Serve vegetable wraps immediately.

8. Healthy Raw Veggie Wraps

Easy Vegan Veggie Wrap – Healthy Raw Veggie Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: [‘4’]

Eat the rainbow with these colorful and nutritious vegan sandwich wraps.

Ingredients

• 4 large wholemeal tortillas
• 1 ripe avocado
• 1 small raw beet
• ½ red bell pepper
• 4 white button mushrooms
• ½ red onion
• ½ cup vegan mayonnaise
• 1 cup fresh baby spinach
• 2 small carrots (grated (about ¾ cup))

Instructions

1. Prepare all your vegetables: grate the carrots and beet, chop the bell pepper and mushrooms, and slice the onion and avocado.
2. Warm your tortilla in a dry skillet, or in the microwave (be aware that sometimes the microwave can make them soggy).
3. To assemble the wraps, place the tortilla on a flat surface and spread 2 tablespoons of mayo over it.
4. Layer your vegetables on one side of the wrap, leaving space at the ends and sides.
5. Fold in the sides, and the ends, then roll to make sure everything is secure.
6. Serve and enjoy!

9. Curry Chickpea Salad Wraps

Curry Chickpea Salad Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘5’, ‘5 servings’]

This flavorful twist on traditional chickpea salad is made with ingredients like garam masala, lime juice and a handful of fresh veggies. Perfect for lunch and meal prep.

Ingredients

• 2 (15-ounce) cans of chickpeas (drained and rinsed (about 3 cups chickpeas))
• 1/3 cup mayonnaise
• 1 teaspoon garam masala (see note #1)
• 1/2 teaspoon kosher salt
• 1/4 teaspoon turmeric
• freshly ground black pepper (to taste)
• 1 tablespoon fresh lime juice (from one lime)
• 1 heaping teaspoon freshly grated ginger (see note #2)
• 1 teaspoon hot sauce (optional)
• 1/2 teaspoon honey
• 1/2 cup finely diced red onion (about 1/2 onion)
• 1/2 cup finely diced red bell pepper (about 1 bell pepper)
• 1/4 cup finely diced carrot (about 1 medium carrot)
• 1/4 cup toasted cashews (see note #3 if using raw cashews)
• 1/4 cup freshly chopped cilantro
• 5 whole wheat wraps
• 2 1/2 cups fresh spinach, loosely packed
• avocado and tomato (optional)

Instructions Curry Chickpea Salad

1. Combine chickpeas, mayonnaise, garam masala, turmeric, salt, black pepper, lime juice, grated ginger, optional hot sauce, and honey in a medium mixing bowl. Stir to combine.
2. Use a potato masher or fork to mash the chickpeas until mostly broken down. I usually leave a few whole chickpeas but you can make it as smooth as you want.
3. Stir in the red onion, bell pepper, carrot, cashews and cilantro. Taste for seasonings, adding additional ginger for spice and tang, additional lime juice for acidity, and honey for sweetness.

Wraps

1. Place 1/2 cup of spinach in the center of a 9″ tortilla. Cover with 1/2 cup of curry chickpea salad. Layer with additional toppings, like tomato or avocado. Fold in the edges and roll into a burrito.  Enjoy!

10. Mediterranean Lavash Wraps

Mediterranean Lavash Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT45M · Yield: [‘4’, ‘4 wraps’]

Our recipe for Mediterranean Lavash Wraps is made with a filling of roasted onion, peppers and eggplant combined with chickpeas, black olives, lemon, feta and mint. The lavash flatbreads are spread with tzatziki to bring all of the fresh flavors together for a hearty vegetarian wrap for lunch or dinner.

Ingredients

• 4 tablespoons extra virgin olive oil, divided
• 3 cloves garlic, finely chopped
• 1 teaspoon dried oregano
• 1 teaspoon coarse kosher salt
• 1 small sweet onion, cut into chunks
• 1 red bell pepper, diced
• 2 cups cubed eggplant
• 1 cup canned, drained and rinsed chickpeas
• ¼ cup pitted and roughly chopped Greek olives, such as calamata
• ¼ cup crumbled feta cheese
• ¼ cup chopped mint or parsley
• ½ lemon, juiced
• 4 lavash breads, warmed if desired
• 1 cup Tzatziki (purchased or homemade)

Instructions

1. Preheat oven to 425.
2. Stir 3 tablespoons oil, garlic, oregano and salt in a large bowl. Add onion and bell bell pepper and stir to coat. Add in eggplant and stir well. Spread the vegetables out over a large baking sheet and transfer to the oven. Roast, stirring once or twice until they are soft and the onions are starting to brown, about 25 minutes. Let cool slightly.
3. Combine chickpeas, olives, feta and mint (or parsley) in a medium bowl. Drizzle with the remaining 1 tablespoon oil and lemon and toss to coat.
4. Spread Tzatziki over the lavash. Divide the roasted vegetables among the lavash, piling along one side. Top with the chickpea mixture. Wrap up, sealing the edge with the tzatziki. Cut in half before serving.

11. Homemade Vegan Crunchwrap

Homemade Vegan Crunchwrap is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 large flour tortillas
• 1 cup cooked rice
• 1 cup seasoned black beans (drained)
• 1/2 cup corn kernels
• 1/2 cup pico de gallo or salsa
• 1/2 cup vegan nacho cheese sauce
• 1 cup shredded lettuce
• 1 avocado, sliced (optional)
• 1–2 teaspoons oil for grilling
• Salt to taste

Instructions

1. 1. In a skillet, heat the vegan cheese sauce and warm the beans and corn together with a pinch of salt.
2. 2. For each crunchwrap, lay one tortilla on a plate. Layer in the center: 1/4 cup rice, 1/4 cup beans, 2–3 tablespoons corn, a spoon of pico, and a drizzle of cheese sauce. Top with a handful of lettuce and a slice of avocado if using.
3. 3. Fold the tortilla edges up and over the filling to form a round packet. Place a second tortilla on top and press to seal.
4. 4. Heat a large skillet over medium heat and brush with a little oil. Grill each crunchwrap for 2–3 minutes per side, until the tortilla is crisp and golden and the filling is heated through.
5. 5. Slice in half and serve warm.

12. Herbed Cheese Portobello Mushroom Wraps

Warm Boursin Portobello Mushroom Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘1’, ‘1 wrap’]

These Portobello Mushroom Wraps are packed with flavor between the marinated mushrooms and onions, fresh toppings, and two types of cheese.

Ingredients

• 1 large portobello mushroom
• ¼ large red onion
• 1 tablespoon olive oil
• 1 tablespoon soy sauce
• 1 teaspoon maple syrup
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 1 large wrap of choice
• 2 tablespoons herbed cheese (such as boursin—any flavor)
• 3 slices provolone cheese
• ½ large tomato or other fresh toppings like shredded carrots or peppers
• ¼ cup spinach or other greens or sprouts

Instructions

1. Preheat your oven to 425°F and slice your mushrooms and onions and spread them out on a baking sheet.
2. Pour olive oil, soy sauce, maple syrup, salt, and pepper over mushrooms and onions and use two spoons or clean hands to toss, ensuring all of the mushrooms and onions are coated in the marinade.
3. Roast the mushrooms and onions for 15 minutes. Meanwhile, start to assemble your wrap.
4. Spread your herbed cheese over the wrap first. Then, stack the provolone slices, tomato, and spinach (or any other toppings of choice) in the center of your wrap.
5. After 15 minutes, remove your mushrooms and onions, but keep your oven on. Stack the roasted mushrooms and onions on top of your other fillings and roll your wrap.To roll, rotate your plate so the fillings are horizontal, reaching from one side to the other.Then, fold the sides of the wrap over the fillings with two hands.Lastly, fold the side of the wrap closest to you over the fillings. Continue to roll away from you until your left with a tidy wrap.
6. Stick the wrap back in the oven for 5 minutes until the cheese is melted and the whole wrap is warm. Alternatively, you can use a panini press to finish off your wrap. Enjoy hot!

13. Veggie Spinach Wraps with Hummus

Veggie Spinach Wraps with Hummus is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘4’, ‘4 servings’]

These Veggie Spinach Wraps with Hummus are healthy, loaded with fresh raw vegetables and naturally vegan. Plus they have a hearty portion of hummus, which gives them healthy fats, protein and fiber which will help keep you full all the way until dinner.

Ingredients

• 4 large spinach tortillas (wraps)
• 1 cup hummus, homemade or purchased
• Morton sea salt flakes, or salt to taste
• 1 teaspoon Everything bagel seasoning, optional
• 4 cups baby spinach
• 1 avocado, sliced
• 2 slices red onion, rings separated
• 2 cups shredded carrots
• 1 cup alfalfa sprouts or micro greens

Instructions

1. Lay tortillas on work surface. Spread hummus on the tortillas, dividing evenly. Sprinkle with salt and everything bagel seasoning, if using.
2. Divide spinach, avocado, onion, carrots and sprouts among the four wraps, piling the majority of the veggies to one side, leaving a bit of hummus exposed along one edge. (This will help to seal the wraps closed.)
3. Wrap the veggies up in the tortillas, sealing closed with the hummus. Set seam side down and cut in half. Enjoy immediately or wrap and refrigerate for up to 6 hours.

14. Buffalo Chickpea Wrap

25-Minute Buffalo Chickpea Wrap is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘2’, ‘2 wraps’]

This Buffalo Chickpea Wrap is filled with spicy & crunchy roasted chickpeas, other delicious veggies, and ranch dressing to bring bold flavors to a nutritious lunch.

Ingredients

• 1 (15-oz) can chickpeas aka Garbanzo beans
• 1 tablespoon olive oil
• 2 tablespoons hot sauce
• 1 teaspoon paprika
• ½ cup greens (arugula, spinach, chopped lettuce, etc)
• 1 small tomato
• 1 stalk celery
• ¼ large red onion
• 2 large tortillas or other wraps of choice
• 2 tablespoons ranch dressing (vegan options work great!)

Instructions

1. Preheat your oven to 425°F.
2. Drain and rinse your chickpeas and lightly dab them dry with a clean kitchen towel or paper towel.
3. Add your chickpeas to a small baking sheet with the olive oil, hot sauce and paprika. Toss to evenly coat the chickpeas in the oil, sauce, and seasoning.
4. Roast the chickpeas for 15-20 minutes until crispy and starting to brown.
5. Meanwhile, rinse your greens (if necessary), slice your tomato, dice your celery, and peel and slice your red onion.
6. Once your buffalo chickpeas are ready, lay your wrap down flat on a clean surface and stack it with your fillings. I like to start with the greens, then add tomato slices, the diced celery, sliced red onion, the chickpeas and finally the ranch dressing.
7. To roll your wrap, rotate your plate so the fillings are horizontal, reaching from one side to the other. Then, fold the sides of the wrap over the fillings with two hands.
8. Lastly, fold the side of the wrap closest to you over the fillings. Continue to roll away from you until your left with a tidy wrap. Enjoy!

15. Granola Crunch Apple-Peanut Butter Sandwich Wraps

Granola Crunch Apple-Peanut Butter Sandwich Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: 1

These crunchy Peanut Butter Sandwich Wraps are fast, easy and so adaptable! They’re full of fruits, whole grains and protein for quality, sustained energy. Perfect for on-the-go meals, and for make-ahead meal prepping! • Ready in 30 Minutes or Less • Make Ahead • Vegetarian •

Ingredients

• 1 Flatout flatbread (for this recipe we like Healthy Grain Harvest Wheat, Multi Grain with Flax, or Light Original)
• 1/4 cup natural peanut butter (crunchy or smooth)
• 1/3 cup matchstick-cut apples (from about 1/4 apple – we like tart or sweet-tart varieties like Granny Smith or Honey Crisp)
• 2 tablespoons golden raisins
• 2 tablespoons dried cranberries
• 2 tablespoons granola (see note)
• 1/8 teaspoon cinnamon, optional

Instructions

1. For each sandwich wrap, place a Flatout flatbread on your work surface and spread with peanut butter.
2. Lay apple matchsticks evenly, lengthwise, down the center of the flatbread, as shown in the photos in the post. Sprinkle raisins, cranberries, granola, and cinnamon (if using) evenly over top of the apples.
3. Beginning at one long side, roll the flatbread up.
4. Cut in half and serve immediately, or wrap tightly and store in the refrigerator until serving or packing in lunch boxes.

16. Tomato Basil Wrap with Mozzarella

Tomato Basil Wrap with Mozzarella is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘5’, ‘5 wraps’]

These tomato basil wraps are herby, refreshing, and flavorful. They’re vegetarian, low calorie, and super easy to make.

Ingredients

• 5 Wholemeal Weight Watcher tortilla wraps
• 4 tbsp pesto
• 2.5 cups mixed leaf salad
• 4 oz shredded mozzarella
• 4 medium tomatoes (sliced)
• 20 fresh basil leaves (chopped)
• 1 tbsp dill (chopped)
• salt and black pepper

Instructions

1. Spread the pesto on each tortilla.
2. Layer mixed leaf salad, mozzarella, tomato slices, basil, and dill on the right side of tortilla wrap. Add a pinch of salt and black pepper.
3. Roll the wrap, cut in half before serving.

17. Southwest Veggie Wraps

Southwest Veggie Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘6’, ‘6 servings’]

Need an easy lunch that’s super filling with lots of flavor? These southwestern veggie wraps are the perfect solution! You can make them ahead and they’re completely suitable for vegetarians and vegans!

Ingredients

• 1 recipe black bean dip (or 14.5 ounce can refried beans)
• 2 medium sweet potatoes (about 1 pound)
• 1 teaspoon avocado oil (or melted coconut oil)
• ¾ cup salsa (or pico de gallo)
• ½ avocado (sliced)
• 3 cups fresh spinach
• ½ yellow bell pepper (sliced in thin strips)
• ½ cup carrot (shredded)
• ½ cup purple cabbage (shredded)
• 6 large tortilla wraps

Instructions

1. Preheat oven to 375 degrees F.
2. Peel sweet potato and slice into ¼ inch rounds. Lay on a baking sheet and brush lightly with oil.
3. Place in the oven and bake for 15-18 minutes.
4. When potatoes are done remove from the the oven and allow to cool slightly.
5. Lay the wraps on a clean flat surface. Spread 2-3 tablespoons of beans over the top of each tortilla. Add 3-4 leaves of spinach slightly off the center of the wrap in a line leaving space on two endpoints.
6. Next, place sweet potato slices on top, followed by the sliced avocado, red bell pepper strips, grated carrots, cabbage and salsa.
7. To roll fold the two sides up and then roll the wrap, gently squeezing and tucking it under.
8. Cut in half and serve.

18. Grilled Green Goddess Wraps

Grilled Green Goddess Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Cook: PT4M · Total: PT4M · Yield: 2

No more boring lunches! These Grilled Green Goddess Wraps are full of green goodness and nutrition with a lima bean spread, broccoli, and hearts of palm! Gluten-free, nut-free, and vegan, these wraps are a healthy recipe that’s school or work friendly and freezable!

Ingredients

• Lima Bean Spread:
• 1 Cup Cooked Baby Lima Beans
• 2 TB Nutritional Yeast
• 2 TB Chopped Parsley
• 1/2 Tsp Minced Garlic
• 1/2 Tsp Onion Powder
• 2 Tsp Fresh Lime Juice
• 2 Tsp White Balsamic Vinegar
• Wraps:
• 2 Large Gluten-free Vegan Wraps
• 1 Cup Raw Broccoli (sliced lengthwise)
• 2 Whole Hearts of Palm (sliced lengthwise)

Instructions

1. In a food processor, blend together all the lima bean spread ingredients until you get a thick hummus texture.
2. Take one wrap and lay it out flat. Spread 1/3 cup (half the lima bean spread) on 2/3s of the wrap. Then take about half the raw sliced broccoli and layer that on top of the spread. Take on of the sliced whole hearts of palm and so the same.
3. Roll the wrap like a burrito, tucking in the ends.
4. Heat a grill pan over high heat and grill the wrap, seam side down first, for about 2 minutes. Flip the wrap over and grill the other side for another 2 minutes.
5. Repeat this process for the other wrap(s).

19. Grilled Portobello Mushroom Wrap with Yogurt Tahini Dressing

Grilled Portobello Wrap with Yogurt Tahini Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT5M · Total: PT15M · Yield: [‘2’, ‘2 wraps’]

Ingredients

• 2 portobella mushrooms (medium)
• 2 tbsp harissa sauce (mild or spicy )
• 2 tsp liquid smoke
• 1/2 tsp cumin
• Pinch salt
• 1 tbsp olive oil
• 1 cup romaine (chopped)
• 1 small tomato (sliced)
• 2 tortilla wraps (large (or gluten-free wrap))
• 2 tbsp non-dairy yogurt (almond, unsweetened)
• 1 tbsp tahini
• 2 tbsp lemon juice
• 1/2 tsp garlic powder
• pinch salt

Instructions

1. Remove stems from mushrooms. Slice your mushroom into 1 1/2 inch thick slices.
2. Mix up a marinade of harissa sauce, liquid smoke, cumin, and salt in a small bowl.
3. Add the marinade to your mushrooms in a medium size bowl. Gently stir until coated with marinade. Let sit for 5 minutes while you heat olive oil over the stove in a large pan over MEDIUM heat.
4. Grill your portobello mushrooms for 4-5 minutes, stirring and flipping every few minutes. Mushrooms will be softer and start to release their juices and slightly golden brown.
5. Make your yogurt tahini sauce by mixing all ingredients in a small bowl.
6. Assemble your wrap with more harissa paste on the bottom, then mushrooms, romaine, tomatoes, and yogurt tahini dressing. Wrap it up and enjoy!Optional: grill your wrap for a crispy outside!

20. Curried Sweet Potato Wraps

Curried Sweet Potato Wrap is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘4’]

These Curried Sweet Potato and Lentil Wraps are hearty, flavorful, and easy to make. Filled with curry-spiced sweet potatoes, lentils, and fresh veggies, they’re a satisfying meatless lunch or dinner.

Ingredients

• 1/2 cup dry green lentils (about 1 cup cooked)
• 1 medium sweet potato- peeled and cut into 1/2” cubes
• 2 tbsp olive oil (divided)
• 2 medium onions, diced
• 1 cup white wine or water (for deglazing)
• 2 tsp sugar
• 1 tbsp curry powder
• 1/2 tsp garam masala
• 1/2 tsp ground coriander
• 1/2 tsp garlic powder
• 1/8 tsp red pepper flakes
• salt and pepper, to taste
• sandwich wraps
• spinach leaves and cucumber slices ((for building wraps))

Instructions

1. Cook the lentils-Boil lentils in salted water for 15-20 minutes until lentils are tender. Drain and set aside.
2. Par boil the sweet potatoes- Peel and cut sweet potato into 1/2” cubes. Add to a small saucepan and cover with water (until potatoes are just covered). Bring to a boil and continue to cook, 5 minutes- until potatoes are able to be pierced with a fork. Drain potatoes and set aside.
3. Caramelize the onions- Peel onions and slice thinly, Add 1 tbsp olive oil to medium-large non-stick frying pan and heat over medium heat. Add onions and season with salt and pepper. Continue to cook over medium heat, stirring occasionally, until onions are slightly softened and some moisture is released- about 5 minutes.
4. Add 2 tsp of sugar, stir to combine with onions and continue to cook on medium heat for 2 minutes.
5. Deglaze the pan with 3 tbsp of the white wine or water, and stir. Cook 3 minutes, stirring occasionally, until liquid is evaporated. Continue to add wine or water, 3 tbsp at a time to deglaze the pan, making sure to stir and wait for all liquid to evaporate before adding more liquid. Repeat until full cup of wine or water is gone, making sure ti stir and wait for evaporation at each interval. Takes approximately 20 minutes total.
6. In a large bowl, toss par boiled sweet potatoes in remaining olive oil, garam masala, curry powder, coriander, garlic powder, red pepper flakes, and salt and pepper until well coated.
7. Heat a medium non-stick frying man over medium-high heat, and cook seasoned sweet potatoes in a single layer, flipping once, for 3-4 minutes a side.
8. Assemble the wraps- For each wrap, layer on a few spinach leaves, some caramelized onion, cooked lentils, sweet potatoes and cucumber slices. Wrap and serve immediately, or pan fry on both sides in a bit of olive oil until golden, about 2 minutes a side.

21. Sweet Potato Falafel Naan Wraps with Green Chutney

Sweet Potato Falafel Naan Wraps with Green Chutney is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 medium sweet potatoes, baked and mashed (about 500 g)
• 1 can (400 g) chickpeas, drained and rinsed
• 1 small red onion, finely chopped
• 2 garlic cloves, minced
• 1/2 cup chopped fresh parsley
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 4 whole-wheat naan breads
• Green chutney: 1 cup fresh cilantro leaves, 1/2 cup fresh mint leaves, 1 small green chili, 1 garlic clove, 2 tablespoons lime juice, 2 tablespoons dairy-free yogurt, 1/4 teaspoon salt
• Shredded lettuce and 1/2 cucumber, thinly sliced to fill wraps

Instructions

1. 1. Preheat oven or a skillet and bake or soften the sweet potatoes until tender, then mash.
2. 2. In a large bowl, mash chickpeas roughly and mix in mashed sweet potatoes, onion, garlic, parsley, and the spices until a cohesive mixture forms.
3. 3. Shape the mixture into four portions and lightly press to form patties or logs.
4. 4. Heat 1 tablespoon olive oil in a skillet and cook the falafel portions for about 3–4 minutes per side, until crisp and heated through.
5. 5. To make the chutney, blend cilantro, mint, green chili, garlic, lime juice, yogurt and salt until smooth.
6. 6. Warm the naan breads, spread with chutney, place falafel, add lettuce and cucumber, roll up, and slice in half to serve.

22. Paneer Rolls

Paneer Rolls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Yield: [‘6’, ‘6 servings’]

Paneer rolls are an Indian street food wraps by stuffing spiced, baked paneer — a type of cottage cheese indigenous to the Indian subcontinent — into soft roti flatbread. The rolls are seasoned with Indian spices and condiments.

Ingredients

• ¼ cup full-fat Greek yogurt
• 1 garlic clove (minced)
• 1- inch piece fresh ginger (minced)
• 1 ½ teaspoons curry powder
• ½ teaspoon garam masala
• ½ teaspoon chaat masala powder
• ½ teaspoon kashmiri red chili powder
• ¼ teaspoon kosher salt
• 1 tablespoon freshly squeezed lime juice
• 6 ounces paneer (cut into ½-inch by 1 ½-inch sticks)
• 2 carrots (shredded)
• 1 cup finely shredded cabbage
• ¼ red onion (very thinly sliced)
• Juice of ½ lemon
• 1 teaspoon chaat masala
• ¼ teaspoon Kashmiri chili powder
• ¼ teaspoon kosher salt
• For assembly
• 6 roti
• ½ cup Cilantro-Mint Chutney
• ¼ cup Greek yogurt

Instructions

1. In a bowl, mix together the marinade ingredients for the cheese—the yogurt, ginger, garlic, curry powder, garam masala, chaat masala, Kashmiri chili powder, salt, and lime juice. Add the cheese and toss to coat. Let stand at room temperature for 15 minutes or so.
2. Preheat the oven to 425 F.
3. While the cheese is marinating and the oven is preheating, make the salad. Toss the cabbage, carrots, and onion together with the lemon juice, chaat masala, chili powder, and salt.
4. Stir together the chutney and ¼ cup yogurt
5. Arrange the cheese on a foil-lined baking sheet in a single layer. Leave room around the pieces so that they’ll brown nicely. Cook in the oven for about 10 minutes, until browned.
6. Heat the roti in a skillet, cooking each for a minute or two on each side in a skillet over medium-high heat.
7. Spread chutney-yogurt mixture onto the roti. To with some of the salad and then a layer of cheese. Roll up, secure with a toothpick if needed, and serve.

23. Veggie Rainbow Wraps

Veggie Rainbow Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 whole-wheat tortillas or wraps
• 1/2 cup hummus
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 cup shredded carrot
• 1 cucumber, thinly sliced
• 2 cups baby spinach
• 1 avocado, sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Optional: 1/2 cup crumbled feta cheese

Instructions

1. 1. Warm the tortillas to soften.
2. 2. Spread 2 tablespoons of hummus on each tortilla.
3. 3. Layer spinach, peppers, carrot, cucumber, avocado, and feta (if using).
4. 4. Drizzle olive oil and lemon juice over the fillings; season with salt and pepper.
5. 5. Roll up tightly, cut in half, and serve.

24. Curried Green Wraps

Curried Green Wraps / Indian Curry Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘4’, ‘4 small wraps’]

Indian style Curried Green Wraps made with healthy, simple ingredients and a homemade sauce. Recipe below has step wise pics and tips. Uses Air Fryer / Pan Fry method.

Ingredients

• 2 count Whole Wheat Tortillas / Indian Chapatis
• ½ of a large Green Capsicum / Bell Pepper ((chopped))
• 2 tablespoons Sour Cream
• 1 teaspoon Red Chilli Flakes
• 2 cups Sweet Potato Cubes ((uncooked))
• 2 cups Broccoli florets ((uncooked))
• 2 leaves Collard Greens / Green Savoy Cabbage
• 1 tablespoon Coriander / Cilantro Leaves ((finely chopped) )
• 1 handful Spring Onion Greens / Scallion Greens
• 1 tablespoon Garam Masala Powder
• as per taste Salt
• 1 tablespoon Chaat Masala Powder / Curry Powder

Instructions TO BOIL THE VEGETABLES:

1. Pour water into a sauce pan, add a teaspoon of salt, put it on stove top under high flame. Add all the sweet potato cubes. After 5 mins, add all the broccoli florets as well.Let them boil for 10 mins. Later switch the flame off, strain the water.

COATING VEGGIES WITH SPICES:

1. Take the par boiled sweet potato cubes and broccoli florets into a mixing bowl. Add all these>> garam masala powder, salt, dry red chilli flakes, chaat masala powder. Then gently toss such that the veggies are well coated.

AIR FRY / PAN FRY THE VEGETABLES:

1. Spray the Air Fryer base with oil. Place all the coated veggies on to the air fryer mesh. Give an oil spray. Air Fry them for 10 mins, under 200C / 390F.

ADDING THE FILLING & FOLDING INTO WRAPS:

1. Take a tortilla, spread 2 tablespoons of sour cream throughout. Sprinkle a pinch of dry red chilli flakes.
2. Place a large collard green, on the sour cream. Gently drop a tablespoon of each of these>> green capsicum pieces, green parts of scallion/spring onion, curried sweet potato cubes, curried broccoli florets. Sprinkle the chopped coriander over.Pour a tablespoon of Mango Sweet and Sour Sauce over the veggies.
3. Roll the tortilla till the other end, slowly being careful that the veggies do not fall apart. Using a knife, cut the wrap at the centre, to get two small wraps. Serve, Done!!

25. Greek Black Bean Wrap with Feta

Greek Black Bean Wrap with Feta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 whole-wheat wraps
• 1 can (400 g) black beans, drained and rinsed
• 1/2 cup crumbled feta cheese
• 1/2 cup diced cucumber
• 1/2 cup diced tomato
• 1/4 cup thinly sliced red onion
• 1/3 cup tzatziki or Greek yogurt
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and black pepper to taste
• Optional: chopped parsley for garnish

Instructions

1. 1. Rinse and drain the black beans; mash lightly in a bowl.
2. 2. Mix in cucumber, tomato, red onion and feta until combined.
3. 3. Stir in olive oil, lemon juice and oregano; season with salt and pepper.
4. 4. Add a spoonful of tzatziki and distribute the bean mixture evenly among the wraps.
5. 5. Wrap tightly, slice in half, and serve.

26. Greek Halloumi Wraps

Greek Halloumi Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 wraps
• 8 oz (225 g) halloumi cheese, sliced
• 1/2 small red onion, thinly sliced
• 1 tomato, sliced
• 4 lettuce leaves
• 1/2 cucumber, sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. 1. Sauté halloumi slices in a lightly oiled skillet until golden on both sides.
2. 2. Warm the wraps.
3. 3. Layer lettuce, tomato, onion, cucumber, and halloumi on each wrap.
4. 4. Drizzle with lemon juice and oregano; season with salt and pepper.
5. 5. Roll up and serve immediately.

27. Falafel Wrap with Hummus

Vegan Falafel Wrap Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘4’, ‘4 servings’]

This homemade vegan falafel wrap is packed with colour, flavour and nutrients for the ultimate healthy and satisfying Mediterranean-inspired meal! Whip up a batch of falafels ahead of time and assemble these wraps throughout the week for a quick, easy and healthy meatless meal! {Vegan, dairy-free, & gluten-free-friendly}

Ingredients

• 4 large 10-inch whole-wheat tortillas ((can use gluten-free if desired))
• 1/2 cup hummus ((store-bought or homemade))
• Large handful baby spinach
• 1/2 large avocado (thinly sliced)
• 1 cup shredded beets
• 1 cup shredded carrot ((about 1 large carrot))
• 8 falafels (crumbled)
• 8 toothpicks

Instructions

1. Spread the hummus evenly across each of the four tortillas, leaving about an inch around the edge.
2. Starting from the left side of each tortilla, add a strip of baby spinach, sliced avocado, shredded beets, shredded carrot and two crumbled falafels.
3. Roll the wrap tightly, tucking in the ingredients as you go to ensure that all of the ingredients stay in the tortilla.
4. Secure with toothpicks and slice wrap in half. Serve and enjoy!

28. Thai Peanut Wraps

Thai Peanut Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘6’, ‘6 servings’]

Tender chicken, crisp veggies, ginger, garlic, and a sweet/tangy peanut sauce, all wrapped in a gluten free tortilla to make a quick and easy dinner that will leave everyone coming back for seconds!

Ingredients

• 3 T peanut butter (creamy or crunchy works)
• 3 T gluten free soy sauce OR we make it soy free by using coconut aminos
• 1/4 c sugar
• 1 T water
• 3 T neutral tasting oil (avocado, canola, grapeseed, or peanut)
• 1 clove garlic (minced OR 1/8 tsp garlic powder)
• 2 T cooking oil (divided)
• 3 boneless (skinless, chicken breasts or 6-7 tenderloins)
• garlic salt and pepper (to taste)
• 1 package broccoli slaw (about 4 cups find next to bagged salads in produce section)
• 2/3 cup sliced red onion
• 1/2-1 tsp ground ginger (to taste)
• additional garlic salt to taste
• Tortillas

Instructions FOR THE SAUCE:

1. Combine all ingredients in a small saucepan and whisk to combine.
2. Heat (I turn mine just below medium), whisking frequently, until sauce comes to a simmer.
3. Simmer a couple of minutes until the sugar is fully dissolved.
4. Once it’s done, cover, turn heat down to the lowest setting to keep warm and stir occasionally.

FOR THE FILLING:

1. Heat 1 T of the oil in a large, deep, skillet.
2. Add chicken and season to taste with garlic salt and pepper.
3. Cook until done, remove to a cutting board, and cover to keep warm.
4. Heat the other 1 T oil in the same pan over medium heat.
5. Add broccoli slaw, sliced onion, and sprinkle with ginger and garlic salt.
6. Sauté until crisp-tender, about 5 minutes.
7. Lay your tortilla down on a plate and layer veggies, then chicken.
8. Drizzle sauce over the top, roll it into a wrap, and serve with a side of sauce for dipping.

29. Chickpea Shawarma Wrap

Chickpea Shawarma Wrap – Vegetarian Shawarma Sandwich is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 People’]

Vegetarian Shawarma is a delicious Pita wrap with roasted spiced chickpeas, a simple cucumber salad and a tahini sauce. Perfect for weekend brunch.

Ingredients

• 3 cups Cooked Chickpeas (fresh cooked or canned )
• 1 tsp Red chili powder
• 1/2 tsp Coriander powder
• 1 tsp Cumin powder
• 1/2 tsp Garlic powder
• 2 tbsp Olive oil
• to taste Salt (watch if the chickpeas has salt in it)
• 1/4 cup Tahini
• 1/2 cup Greek yogurt
• 3 tbsp Lemon juice
• 1 clove Garlic
• 2 tbsp Parsley
• to taste Salt
• to taste Pepper
• 1 cup Cucumber (finely chopped)
• 1/2 cup Tomato (finely chopped)
• 1/4 cup Red onion (finely chopped)
• 2 tbsp Parsley (finely chopped)
• to taste Salt
• to taste Pepper
• 4 Pita bread (cut in half)
• Roasted chickpeas – refer to recipe below
• Tahini Yogurt Sauce – refer to recipe below
• Chopped Salad – refer to recipe below

Instructions To make the Spiced Chickpeas –

1. Drain and rinse the canned chickpeas well in running water. Place the rinsed chickpeas in between layers of kitchen towel and dry them.
2. If using fresh chickpeas, soak the dry chickpeas in water overnight and then cook them until soft. I add a little salt when cooking for the chickpeas to absorb the salt.
3. Place the dried chickpeas in a bowl and add the rest of the ingredients. Mix well and spread it on a foiled lined baking sheet.
4. Pre-heat the oven to 400 F and roast the chickpeas for about 15 to 20 minutes until crisp and crunchy. Make sure to shake and mix the chickpeas once in 5 minutes for even cooking.
5. Keep this aside until ready to assemble.

To make the Tahini Yogurt Sauce –

1. Blend all the ingredients together.
2. Adjust the consistency by adding a little bit of water if needed.
3. Check the seasonings and adjust based on your taste.

To make the Salad –

1. Chop all the ingredients and combine them in the bowl. Add the salt and pepper needed and mix well.
2. The salad is now ready to assemble.

To Assemble the Chickpea Shawarma Wrap | Vegetarian Shawarma Sandwich –

1. I used store bought pita bread to make the sandwich/wrap. Warm the pita for about 15 seconds in the microwave and then cut them in half.
2. Open the pita to form a pocket and then stuff it with roasted spice chickpeas and the salad.
3. Drizzle the Tahini Yogurt Sauce and serve immediately.

30. Olive Hummus Wraps with Greens and Avocado

Olive Hummus Wraps with Greens and Avocado is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: 4

Aside from being used as a dip for pita and raw vegetables, homemade olive hummus is an excellent base for veggie-filled wraps like these.

Ingredients

• 15-ounce can chickpeas, drained and rinsed
• 1/4 cup tahini (sesame paste)
• 1 to 2 cloves garlic, crushed, optional (or sauté until golden)
• Juice of 1 lemon (about 1/4 cup)
• 1/4 to 1/3 cup water
• 1/2 cup cured black or green olives, or a combination
• 4 large wraps, preferably whole grain (see note)
• Per wrap, a big handful or two of baby spinach, arugula or power greens; or mixed spring greens
• 1 large firm tomato
• 1 medium ripe avocado, peeled and sliced

Instructions

1. Combine all the ingredients for the olive hummus — except the olives — in a food processor. Process until smoothly pureed.
2. Add the olives and pulse on and off until they’re finely chopped. Be careful not to overdo!
3. To assemble the wraps: Lay a wrap on a large plate. or cutting board. Spread 1/2 cup of the hummus over the surface.
4. Arrange a handful of greens, a few slices of avocado, and a few slices of tomato down the center of each wrap, over the hummus.
5. Tuck two sides of the wrap over the vegetables, then roll up snugly. Cut in half with a sharp knife.
6. Repeat as needed. As mentioned in the headnote, you can stop at one or two wraps, or make all four. Enjoy at once, or pack into a crush-proof container to transport to school or work.

31. Vegan Coronation Chicken Sandwich

Vegan Coronation Chicken Sandwich is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT40M · Yield: [‘4’]

This Vegan Coronation Chicken Sandwich is packed with chickpeas and kidney beans and is a meat-free take on the traditional Coronation Chicken sandwich filling. This bean filling is very easy to make and can be used for sandwiches, wraps, pitta breads, or even as a lettuce wrap filling or along with a baked potato. You can also use the sandwich filling as a stand-alone vegan curried bean salad or as a side-dish.

Ingredients

• 1 can chickpeas ([400g/14 oz can, drained or 240g cooked beans])
• 1 can kidney beans ([400g/ 14 oz can, drained or 240g cooked beans])
• 6 whole dried apricots ([chopped. Use a few extra if liked])
• 10 tablespoon soya yogurt ([or other vegan plain yogurt])
• 3 tablespoon vegan mayonnaise ([shop bought, or homemade see Notes])
• 1 tablespoon mango chutney
• 1 teaspoon tomato puree ([paste])
• 2 teaspoon curry powder
• ¼ teaspoon cinnamon powder
• ¼ teaspoon ginger powder
• 4 tablespoons flaked almonds ([use more or less])
• fresh coriander ([cilantro])
• mixed salad leaves
• tortilla wraps, bread slices, baguettes, rolls, etc

Instructions Prepare the Coronation filling:

1. Dry toast the curry powder, cinnamon, and ginger in a small fry pan over a medium heat for a few minutes.Shake and stir frequently so the spices toast evenly. Tip the spices into a mixing bowl. [The same pan will be used to toast the almonds so don’t clean it as the residue spice powder will add flavour to the almonds.]
2. Mix through the yogurt, mayonnaise, tomato puree, and mango chutney with the spices.
3. Stir through the chickpeas, kidney beans, and chopped apricots. Add salt and pepper to taste.Set aside to chill for at least 20 minutes, a few hours is better.

Toast the flaked almonds:

1. Heat the same pan the spices were toasted in and add the almonds. Over a medium heat until the almonds become golden at the edges, stir the almonds frequently to prevent burning.Remove the almonds from the pan. If using the chickpea and kidney bean mixture as a salad scatter the toasted almonds over the mixture before serving.

Assemble sandwich or tortilla:

1. When preparing a sandwich or tortilla wrap, it’s a good idea to add a layer of lettuce or salad leaves to the bread before adding the filling. This will add some extra crunch and freshness. Sprinkle a few of the toasted almonds over the curried chickpea filling, and add some chopped coriander (cilantro). Finally, place another slice of bread on top or wrap it up if you’re using a tortilla. Enjoy!

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.