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.
I had a few tortillas leftover from last week’s BBQ tempeh vegan burrito recipe so what better way to use them than for these fresh and healthy vegan Mediterranean wraps?
I finally got my hands on a container of plain, unsweetened soy yogurt (it’s always sold out when I go to the grocery store) so whipping up my favourite vegan tzatziki recipe finally became a reality and the perfect sauce for these vegan wraps.
To make vegan tzatziki sauce it’s simply a question of combining any type of unsweetened plain vegan yogurt with grated cucumber, chopped dill, minced garlic and lemon juice. Since cucumbers have a lot of water, it’s a good idea to let it drain for a bit and squeeze out all that extra water so your sauce isn’t too thin.
While you leave your cucumber draining, chop up all the veggies for your Mediterranean wrap recipe. I used lettuce, tomatoes, red onion, the other half of the cucumber, green pepper and black olives.
To add extra heartiness to these vegan wraps I took a large can of chickpeas and smashed them up. The easiest way to smash chickpeas is just to get in there with your hands and give ‘em a good squeeze (but you can also use a fork if that grosses you out for any reason!).
Once my vegan tzatziki was ready I added a few tablespoons to the smashed chickpeas along with salt and pepper. That’s all the prep work you need to do and you’re ready for wrapping!
When it comes to your tortillas you have a couple of options. You can use them plain, warm them in the oven or microwave, or gently toast them in a dry pan.
I like to roll my wraps up with plain tortillas then toast them on both sides in a pan. Start with the seam side down and it helps to stop your vegan wraps from unfolding while you’re eating them.
Like I said before, these vegan Mediterranean wraps are great to make ahead and keep in the fridge for a quick weeknight dinner or pack in your lunch to take to work. If you’re worried about the sauce making the tortilla soggy you can strategically place it between the lettuce on the bottom and the chickpea mash on top!
Wanna see how easy these vegan Mediterranean wraps are to make? Watch the video:
Vegan Mediterranean Wraps
Ingredients
- 1 medium cucumber - $0.62
- ½ teaspoon (plus a couple pinches) of salt divided - $0.02
- 1 medium tomato diced - $0.14
- ¼ red onion diced - $0.08
- ¼ 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
- 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.
- Drain and rinse the chickpeas and put them in a bowl. Smash them with your hands or with a fork.
- 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.
- Add 3 tablespoons of the tzatziki to the smashed chickpeas along with ½ teaspoon of salt and pepper. Mix well.
- 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.
Notes
Nutrition
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Albert Bevia says
I could eat like 5 of these wraps, they look and sound so delicious! what a great recipe, and that tzatziki sauce....wow
Zoe says
where's the video?
Angelita Guy says
Wow, these were amazing! My mom and I really liked them. This recipe is a keeper for sure! Thanks for sharing!
Kate Rose says
These look insanely good. I'm going to give them a go this weekend - cannot wait.
Terra says
I made this for my family but changed two things. First, I used a rice tortilla from Trader Joe’s since my son can’t have gluten. Second, I used cashew yogurt and it was awesome????????Will definitely make again.
Tilly says
I love the recipes and print them out, but it would be nice to have a photo included in the print option. Everything looks so good!
Jeananne says
This looks amazing! And I plan on making this recipe.
One suggestion for these bloggers.... I use the print option for a copy/paste into a text document to save to my computer... no paper waste and I have all the recipes at my disposal. Can you just have a new page open up without all the extraneous bits or just the mini pop-up to actually print? An actual page with the recipe and no monetary values there would be great!
Again, this recipe does look wonderful!
Thank you.
Kathy says
Delicious! I used hummus instead of chick peas because I had it on hand. They were super good
Elizabeth Tchakarov says
Looks great! where do you find yogurt that doesn't have vanilla and sugar?
Melissa says
Good question, it took a while of reading all the ingredients of every non-dairy yogurt to find one. The one I use is is called Sojade, made from soy and comes from France. It will depend where you live but it is possible to find brands of unsweetened vegan yogurt in many countries.
Nayely says
I used foragers cashewmilk yogurt unsweetened plain. found it at whole foods
Nayely says
Delicious sauce!!! and I consider it a clean recipe! I used cashew unsweetened plain yogurt and it tasted delicious. I left out the chickpeas and it was still versatile. thank you for this yumminess! I will make this again and double the dressing and save for later.
Elizabeth says
This recipe is SO good - I didn't have chick peas in the cupboard so I used lightly fried Quorn pieces instead and it worked. Will use chickpeas next time (which will be soon, believe me!).
Madhavi says
Hi, Thank you so much for this wonderful recipe. Made them today and they were a hit with the family. I added some jalapeños for spice. However, they felt it needs a sauce to dip along with it. Any suggestions please.
This is a keeper for sure 👍 Thanks again!
Nell says
This has become a go to recipe in our home. Easy to make and easy to mix it up with different veggies or throw in some hummus as an alternate option. Toasting the wraps is a great idea and we have started doing this with most of our wraps as it not only holds together better but it gives the wrap a nice crunch.
Jelena says
What brand are those tortillas?
Melissa says
The brand is Banderos.
Fatima Nell says
Hi thanks for an awesome recipe. If I want to make it ahead can I toast it.
Melissa says
Sure you can toast it but it probably won't stay crispy if it's in the fridge for long.