Vegetarian Wraps You’ll Love

Try these healthy and delicious vegetarian wraps, the perfect choice for your next grab-and-go snack or a quick, satisfying lunch. These wraps are packed with vegetables, crunch, and flavor. Ingredients can be replaced to suit your dietary preferences. Add tofu, tempeh, lentils, or any other meat alternative to these wraps. If you're looking for a nutritious and protein-packed meal, veggie wraps are the answer. Here are four wrap recipes you can make today! 

Creamy Avocado & White Bean Wraps

(4 servings)
Source: Eating Well

Ingredients
2 tablespoons of cider vinegar
1 tablespoon canola oil
2 teaspoons finely chopped canned chipotle chile in adobo sauce*
¼ teaspoon salt
2 cups shredded red cabbage
1 medium carrot, shredded
¼ cup chopped fresh cilantro
1 15-ounce can of white beans
1 ripe avocado
½ cup shredded sharp cheddar cheese (or substitute)
2 tablespoons minced red onion
4 whole-wheat wraps or tortillas

 *Tip: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans in supermarkets. Once opened, they'll keep at least 2 weeks in the refrigerator or 6 months in the freezer. You can substitute the canned chipotles in adobo sauce with a pinch of ground chipotle pepper and an extra dash of apple cider vinegar.

 Directions

• Whisk vinegar, oil, chipotle chile, and salt in a medium bowl

• Add cabbage, carrot, and cilantro; toss to combine

• Mash the beans and avocado in another medium bowl with a potato masher or fork

• Stir in cheese and onion

• Spread about 1/2 cup of the bean-avocado mixture onto a wrap or tortilla

• Top with about 2/3 cup of the cabbage-carrot slaw

• Roll up and repeat with the remaining ingredients

• Cut the wraps in half to serve, if desired

  
  

Veggie Wraps

(4 servings)
Source: Tastes Better from Scratch

Ingredients
4 large whole wheat flour tortillas
2/3 cup hummus
1 cup edamame, cooked and shelled
2 cups baby spinach leaves
1-2 avocados, peeled, seed removed, thinly sliced
1 large carrot, shredded
1 English cucumber, chopped
Freshly ground black pepper, to taste
Drizzle of high-quality olive oil

 *Tip: Vegetable substitutions for this recipe include alfalfa sprouts, chopped tomato, radish, corn, lettuce, cabbage, beets, and bell peppers.

Directions

• Spread hummus over the tortilla

• Add edamame, spinach, avocado, carrot, cucumber, and other desired vegetables

• Sprinkle with freshly ground black pepper, to taste

• Drizzle with a tiny bit of olive oil

• Roll up your wrap and enjoy!

  
  

Toasted Chickpea Wraps

(4 servings)
Source: Tasty Simply Vegan

Ingredients
1 can chickpeas
1 small onion
2 cloves garlic
3 tablespoons olive oil
½ teaspoons each salt/pepper/cumin/paprika
4 whole wheat wraps or tortillas
1 tomato
1 cucumber
2 tablespoons tahini
Add lettuce leaves if desired

Directions

• Drain and mash the chickpeas

• Transfer them to a pan and add chopped garlic and onion together with all the spices

• Mix and fry everything together for about 10 minutes until golden and crispy

• To assemble the wrap, add lettuce, cucumber, and tomato slices and finish with the chickpea mixture

• Drizzle some tahini or your favorite sauce, and wrap the tortillas

  
  

Thai Peanut Wraps

(4 servings)

Source: Spiced blog

Ingredients (For the Wraps)
4 cups cabbage shredded*
1½ cups carrots shredded (5 large carrots)
1 red bell pepper thinly sliced
1 cup edamame cooked and shelled
½ cup fresh cilantro chopped
½ cup green onions chopped
½ cup honey-roasted peanuts
1 cup wonton strips
5 sea salt and black pepper tortillas or wraps

Ingredients (For the Peanut Sauce)
2 tablespoons rice vinegar
1 tablespoon soy sauce
1 tablespoon lime juice
1 tablespoons honey
1 teaspoon garlic minced
¼ cup peanut butter
½ teaspoons salt
½ teaspoons crushed red pepper flakes

Directions

To make the peanut sauce,

• Use a medium bowl, add rice vinegar, soy sauce, lime juice, honey and garlic.

• Whisk until well combined

• Add the peanut butter, salt and red pepper flakes

• Stir until smooth

  
  

To assemble the wraps,

• Using a large bowl, combine all of the ingredients except for the wraps

• Mix until well combined

• Divide the mixture evenly between the wraps

• Drizzle peanut sauce on top and then roll up flatbreads

• Cut in half before serving

*Tip: Red and green cabbage or a bag of mixed coleslaw works well for these wraps.