Vegan Tortilla Wrap

This easy vegan tortilla wrap is packed with chickpeas, avocado, carrots, and cabbage, all tied together with a creamy tahini dressing. It’s a no-cook, flavor-loaded wrap perfect for quick lunches or light dinners.

Why You’ll Love This Recipe

• 100% plant-based and dairy-free
• No cooking required
• Ready in just 15 minutes
• High in fiber and protein
• Super customizable with pantry or fridge staples
• Creamy, crunchy, and flavorful
• Kid-friendly and lunchbox-ready
• Works great as a wrap or salad
• Perfect make-ahead meal
• Naturally gluten-free with the right tortilla

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 teaspoon olive oil
• 1 tablespoon tahini
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon salt
• 1 avocado, sliced into thin strips
• 1/2 cup shredded carrots
• 1/2 cup thinly sliced cabbage
• 2 (8-inch) flour tortillas

Directions

1. In a large bowl, whisk together the olive oil, tahini, Dijon mustard, lemon juice, garlic powder, onion powder, and salt.
2. Add the chickpeas to the bowl and mash with a fork until the mixture is chunky but spreadable.
3. Lay out the tortillas on a large plate or clean surface.
4. Evenly divide the mashed chickpeas, shredded carrots, sliced cabbage, and avocado between the two tortillas.
5. Wrap tightly, then slice in half.
6. Serve immediately or store for later.

Servings and Timing

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Servings: 2 large wraps

Variations

• Wrap options: Use whole wheat, gluten-free, or lettuce wraps.
• Protein swap: Try white beans, edamame, tofu, or tempeh.
• Veggie variations: Add bell peppers, spinach, celery, or roasted sweet potato.
• Avocado alternatives: Substitute with hummus or vegan mayo.
• Different dressings: Try vegan ranch, Caesar, cilantro sauce, or quesadilla sauce.

Storage/Reheating

• Store chickpea mixture and veggies separately in airtight containers.
• Assemble wraps just before eating for best texture.
• Wrapped and stored, the wraps can last up to one day in the fridge.
• Do not freeze.

FAQs

Are all tortillas vegan?

Not always. Some contain lard. Check the label or use homemade vegan tortillas.

Can I make this gluten-free?

Yes, use gluten-free tortillas or lettuce wraps.

How long can I store these wraps?

Assembled wraps can last up to one day in the fridge. For best results, store components separately.

Can I use canned beans other than chickpeas?

Yes, cannellini or great northern beans work well.

What can I use instead of avocado?

Try hummus, vegan mayo, or another creamy plant-based spread.

Is this good for meal prep?

Yes, store components separately and assemble when ready to eat.

Can I make this spicy?

Add a pinch of cayenne or hot sauce to the dressing.

What makes this filling?

Chickpeas add protein and fiber, and avocado adds healthy fats.

Can I eat this as a salad instead?

Absolutely. Skip the wrap and serve over greens or grains.

How do I keep the wrap from falling apart?

Warm the tortilla slightly before wrapping and use toothpicks to secure it.

Conclusion

This vegan tortilla wrap is a vibrant, quick, and delicious meal perfect for busy days. Whether you pack it for lunch or enjoy it at home, this wrap offers a satisfying bite full of plant-based goodness. With flexible ingredients and bold flavor, it’s a go-to recipe for healthy, effortless eating.

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