3 High-Protein Vegan Wraps When You Don’t Have Time to Cook
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veganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free
Shawarma, a popular Middle Eastern dish, traditionally features marinated meat cooked on a vertical rotisserie. This vegan wrap adapts the concept using protein-rich chickpeas, making it accessible for plant-based diets. The vibrant flavors and spices reflect the essence of shawarma, while the fresh vegetables add a crunch. Today, vegan shawarma wraps are enjoyed globally, appealing to both vegans and meat-eaters alike.
Ingredients
- ●whole wheat wraps
- ●chickpeas
- ●cucumber
- ●tomato
- ●red onion
- ●parsley
- ●tahini
- ●lemon juice
- ●garlic
- ●cumin
- ●paprika
- ●salt
- ●black pepper
- ●olive oil
- ●fresh mint
- ●pickles
Instructions
- 1Prepare the chickpeas by rinsing and draining them.
- 2In a bowl, combine chickpeas, olive oil, cumin, paprika, salt, and black pepper.
- 3Mix well to coat the chickpeas evenly with the spices.
- 4Heat a skillet over medium heat and add the spiced chickpeas.
- 5Cook until slightly crispy, about 5-7 minutes, stirring occasionally.
- 6While the chickpeas cook, chop the cucumber, tomato, red onion, and parsley.
- 7In a small bowl, mix tahini, lemon juice, minced garlic, and a pinch of salt to create the sauce.
- 8Lay out the whole wheat wraps on a clean surface.
- 9Spread a layer of tahini sauce on each wrap.
- 10Add a generous portion of the cooked chickpeas and top with the chopped vegetables and parsley.
- 11Add fresh mint and pickles for extra flavor.
- 12Wrap tightly, folding in the sides as you roll up from the bottom.
- 13Cut in half and serve immediately or wrap in foil for meal prep.
Ingredient Alternatives
tahini
Healthier: Greek yogurt
Cheaper: sunflower seed butter
Greek yogurt reduces calories while maintaining creaminess
whole wheat wraps
Healthier: lettuce leaves
Cheaper: regular tortillas
Lettuce leaves provide a low-carb option
chickpeas
Healthier: edamame
Cheaper: canned beans
Canned beans are often more affordable and still provide protein
Techniques
mixingsautéingchopping
Equipment
mixing bowlskilletknifecutting board
🌶️🌶️🌶️Lowsesame
Also Known As
Vegan Shawarma WrapPlant-Based Shawarma Wrap
Ingredients
- ●1 large whole wheat tortilla
- ●1 cup cooked brown rice
- ●1/2 cup black beans, rinsed and drained
- ●1/2 cup corn kernels (fresh or frozen)
- ●1/2 avocado, sliced
- ●1/2 cup diced tomatoes
- ●1/4 cup chopped fresh cilantro
- ●1/4 cup diced red onion
- ●1 lime, juiced
- ●1 tsp ground cumin
- ●1 tsp chili powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1In a large bowl, combine the cooked brown rice, black beans, corn, diced tomatoes, red onion, cilantro, lime juice, cumin, chili powder, salt, and black pepper. Mix well to combine.
- 2Lay the whole wheat tortilla flat on a clean surface.
- 3Spoon the rice and bean mixture onto the center of the tortilla, leaving space around the edges.
- 4Add slices of avocado on top of the filling.
- 5Fold the sides of the tortilla over the filling, then roll it up from the bottom to the top to create a wrap.
- 6If desired, grill the burrito wrap on a pan over medium heat for 2-3 minutes on each side until golden brown and heated through.
- 7Slice the burrito in half and serve with additional lime wedges and salsa if desired.
Equipment
mixing bowlgrill panknifecutting board
Ingredients
- ●1 large whole wheat tortilla
- ●1 cup cooked quinoa
- ●1/2 cup black beans, rinsed and drained
- ●1/2 cup shredded carrots
- ●1/2 cup sliced bell peppers (red and yellow)
- ●1/4 cup chopped green onions
- ●1/4 cup fresh cilantro, chopped
- ●1/4 cup kimchi
- ●2 tbsp soy sauce
- ●1 tbsp sesame oil
- ●1 tbsp rice vinegar
- ●1 tsp garlic powder
- ●1 tsp ginger powder
- ●1/2 tsp black pepper
Instructions
- 1In a large bowl, combine cooked quinoa, black beans, shredded carrots, sliced bell peppers, green onions, and cilantro.
- 2In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, garlic powder, ginger powder, and black pepper to create the dressing.
- 3Pour the dressing over the quinoa mixture and toss until well combined.
- 4Lay the whole wheat tortilla flat on a clean surface.
- 5Spread the quinoa mixture evenly over the tortilla, leaving a small border around the edges.
- 6Add a layer of kimchi on top of the quinoa mixture.
- 7Fold in the sides of the tortilla and then roll it up tightly from the bottom to the top to form a wrap.
- 8Slice the wrap in half diagonally and serve immediately, or wrap in foil for a portable meal.
Equipment
mixing bowlwhiskknifecutting boardfoil (optional)
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