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Vegan Mediterranean Wraps

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.
5 from 15 votes
Print Pin Recipe
Course: Main Course
Cuisine: Mediterranean
Total Price: $7.11
Price per Serving: $1.78
Prep Time: 30 minutes
Total Time: 30 minutes
Servings: 4
Calories: 347kcal

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.
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Nutrition

Calories: 347kcal | Carbohydrates: 55g | Protein: 12g | Fat: 8g | Saturated Fat: 1g | Sodium: 1155mg | Potassium: 476mg | Fiber: 8g | Sugar: 7g | Vitamin A: 1290IU | Vitamin C: 23.5mg | Calcium: 191mg | Iron: 3.7mg
Nutritional information is provided as a courtesy and is approximate only. Please refer to our nutrition disclaimer for more information.