Vegan Mediterranean Wraps (2024)

Published: Feb 14, 2018 · Updated: Feb 15, 2021

Jump to Recipe Jump to Video

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

5 from 16 votes

PrintPin Recipe Rate

Course: Main Course

Cuisine: Mediterranean

Total Price: $7.11

Price per Serving: $1.78

Prep Time: 30 minutes minutes

Total Time: 30 minutes 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.

Notes

Find us on Instagram@stingyveganrecipes

Find us on Facebook@thestingyvegan

Nutrition

Nutritional information is provided as a courtesy and is approximate only. Please refer to our nutrition disclaimer for more information.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

« BBQ Tempeh Vegan Burrito

Vegan Tempeh Reuben »

Reader Interactions

Comments

Albert Bevia says
February 14, 2018 at 11:23 pm
I could eat like 5 of these wraps, they look and sound so delicious! what a great recipe, and that tzatziki sauce....wow
Reply
Zoe says
March 02, 2018 at 8:03 pm
where's the video?
Reply
Angelita Guy says
March 28, 2018 at 3:03 am
Wow, these were amazing! My mom and I really liked them. This recipe is a keeper for sure! Thanks for sharing!
Reply
Kate Rose says
March 28, 2018 at 12:29 pm
These look insanely good. I'm going to give them a go this weekend - cannot wait.
Reply
See Also
30 Minute Creamy Tomato Gnocchi with Burrata
Terra says
April 22, 2018 at 11:12 pm
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.
Reply
Tilly says
February 11, 2019 at 8:50 pm
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!
Reply
Jeananne says
February 19, 2019 at 5:40 pm
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.
Reply
Kathy says
January 09, 2020 at 11:57 pm

Delicious! I used hummus instead of chick peas because I had it on hand. They were super good
Reply
Elizabeth Tchakarov says
February 11, 2020 at 8:03 am
Looks great! where do you find yogurt that doesn't have vanilla and sugar?
Reply
- Melissa says
  February 12, 2020 at 2:53 pm
  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.
  Reply
- Nayely says
  March 17, 2020 at 6:52 pm
  I used foragers cashewmilk yogurt unsweetened plain. found it at whole foods
  Reply
Nayely says
March 17, 2020 at 6:49 pm

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.
Reply
Elizabeth says
August 25, 2020 at 3:00 pm

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!).
Reply
Madhavi says
February 14, 2021 at 11:47 am
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!
Reply
Nell says
June 08, 2021 at 4:40 pm

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.
Reply
Jelena says
September 08, 2021 at 7:23 pm
What brand are those tortillas?
Reply
- Melissa says
  September 09, 2021 at 12:02 pm
  The brand is Banderos.
  Reply
Fatima Nell says
November 01, 2021 at 3:24 pm
Hi thanks for an awesome recipe. If I want to make it ahead can I toast it.
Reply
- Melissa says
  November 03, 2021 at 2:15 pm
  Sure you can toast it but it probably won't stay crispy if it's in the fridge for long.
  Reply

5 from 16 votes (12 ratings without comment)

This site uses Akismet to reduce spam. Learn how your comment data is processed.