vegan wraps

Roasted Veggie and Hummus Wraps

roasted veggie and hummus wraps

These Roasted Veggie and Hummus Wraps are a vibrant, satisfying meal packed with colorful roasted vegetables, creamy hummus, and fresh greens—all wrapped in a soft tortilla. Perfect for lunch, dinner, meal prep, or on-the-go snacks, they’re customizable, nutritious, and ready in under 45 minutes. The sweet, caramelized veggies pair beautifully with garlicky hummus for a Mediterranean-inspired bite that’s both hearty and light.

Ingredients (Makes 4 Wraps)

For the Roasted Vegetables:

  • 1 medium zucchini, sliced into strips
  • 1 red bell pepper, sliced
  • 1 yellow or orange bell pepper, sliced
  • 1 small red onion, sliced into wedges
  • 1 cup cherry tomatoes, halved
  • 1–2 tablespoons olive oil
  • 1 teaspoon dried oregano or Italian herbs
  • ½ teaspoon garlic powder
  • Salt and black pepper, to taste

For the Wraps:

  • 4 large whole wheat, spinach, or gluten-free tortillas
  • ½–¾ cup hummus (store-bought or homemade; roasted garlic or red pepper flavor works great)
  • 2 cups fresh spinach, arugula, or mixed greens
  • 1 avocado, sliced (optional)
  • ¼ cup crumbled feta or vegan feta (optional)
  • Fresh herbs (parsley, mint, or basil), chopped
  • Lemon wedges, for serving

Optional Add-Ins: Sliced cucumbers, olives, roasted chickpeas for crunch, or a drizzle of tahini.

Instructions

  1. Roast the vegetables: Preheat oven to 425°F (220°C). Toss the sliced zucchini, bell peppers, onion, and tomatoes with olive oil, oregano, garlic powder, salt, and pepper on a baking sheet. Spread in a single layer and roast for 20–25 minutes, stirring halfway, until tender and caramelized at the edges.
  2. Warm the tortillas (optional): Wrap tortillas in foil or warm briefly in the oven or microwave for easier rolling.
  3. Assemble the wraps: Spread a generous layer of hummus down the center of each tortilla. Top with fresh greens, a scoop of roasted vegetables, avocado slices, feta (if using), and extra herbs.
  4. Roll and serve: Fold in the sides, then roll tightly from the bottom. Slice in half diagonally if desired. Serve immediately with lemon wedges for squeezing over the top.

Prep time: 10 minutes Cook time: 25 minutes Total time: About 35 minutes

Nutritional Facts (Approximate per Wrap)

  • Calories: 350–450 kcal
  • Protein: 10–14g
  • Total Fat: 15–20g (healthy fats from hummus, olive oil, and avocado)
  • Carbohydrates: 45–55g
  • Dietary Fiber: 8–12g

Note: Values vary with tortilla size, hummus amount, and add-ins. High in fiber and plant-based nutrients.

Health Benefits

  • Veggie Powerhouse: Roasted vegetables provide fiber, vitamins (A, C, K), and antioxidants for immune support, digestion, and anti-inflammatory effects.
  • Plant-Based Protein & Healthy Fats: Hummus (from chickpeas) and olive oil offer sustained energy and heart-healthy fats.
  • Blood Sugar Friendly: High fiber slows digestion; great for balanced meals.
  • Customizable & Light: Naturally vegan-adaptable, gluten-free with the right wrap, and lower in processed ingredients than many sandwiches.

Tips and Variations

  • Meal Prep: Roast veggies ahead and store in the fridge for up to 4 days. Assemble wraps fresh to avoid sogginess.
  • Make it Gluten-Free: Use gluten-free tortillas or collard green leaves for a low-carb version.
  • Variations: Swap veggies for eggplant, mushrooms, or sweet potato. Add spicy harissa to the hummus or a tzatziki drizzle for variety.
  • Storage: Best enjoyed fresh. Leftover roasted veggies keep well; assembled wraps are best within a few hours.
  • Pro Tip: Warm roasted veggies slightly before assembling for the best texture and flavor.

Serving Suggestions

Enjoy these wraps with a side salad, soup, or fresh fruit. They’re fantastic for picnics, lunchboxes, or quick weeknight dinners. Pair with a side of extra hummus and veggie sticks for dipping.

These Roasted Veggie and Hummus Wraps prove that healthy eating can be delicious, colorful, and effortless. Load them up with your favorite veggies and enjoy a fresh, satisfying meal any day of the week! 🌯🥕🫑\

Tried this recipe? Leave a comment below and let us know how it turned out! Browse all our vegan recipes to keep enjoying ultimate delicious and healthy lifestyle.

May 1, 2026 by All Recipes Mains & Bowls 0

Vegan Portobello Mushroom Wraps with Smoky Marinated Mushrooms, Avocado and Creamy Garlic Sauce — The Most Satisfying Plant-Based Lunch You Will Make All Week

portobello mushroom wraps

Juicy, smoky portobello mushrooms seared until golden, then wrapped in a warm tortilla with creamy avocado, crisp lettuce, tomato, and a tangy garlic sauce. These Vegan Portobello Mushroom Wraps are meaty, flavorful, and satisfying, and they are ready in about 30 minutes with no special ingredients.

Portobello mushrooms have a naturally thick, meaty texture, which makes them perfect for wraps. A quick marinade of balsamic vinegar, soy sauce, smoked paprika, garlic, and a little maple syrup gives them a deep, savory-sweet flavor, and a few minutes in a hot pan caramelizes the edges and concentrates their taste. Sliced into strips, they are juicy and tender, with just enough chew.

A creamy garlic sauce made from vegan mayo or plant yogurt, lemon juice, and herbs ties everything together, while ripe avocado, fresh vegetables, and a pinch of chili flakes add richness, crunch, and heat. Roll it all up in a warm tortilla or lavash, and you have a wrap that is great for lunch, dinner, or packed on the go.

These wraps are easy to prepare ahead. Marinate the mushrooms in the morning, cook them when you are ready, and assemble in minutes. They are also easy to customize with hummus, roasted peppers, or pickled onions.

This recipe is 100% vegan, dairy-free, and easily made gluten-free.

Recipe Information

Prep TimeCook TimeTotal TimeServingsCalories
15 mins15 mins30 mins4 wraps~420 kcal

Ingredients

For the Marinated Portobello Mushrooms

  • 4 large portobello mushroom caps (about 450g), gills scraped out and sliced into ½ inch strips
  • 2 tbsp balsamic vinegar
  • 2 tbsp soy sauce or tamari
  • 2 tbsp olive oil
  • 3 cloves garlic, minced
  • 1 tsp smoked paprika
  • 1 tsp maple syrup
  • ½ tsp dried oregano
  • ¼ tsp black pepper

For the Creamy Garlic Sauce

  • ⅓ cup (80g) vegan mayonnaise or plain unsweetened plant yogurt
  • 1 small clove garlic, grated
  • 1 tbsp lemon juice
  • 1 tbsp chopped fresh parsley or dill
  • Salt and pepper to taste

For Assembling

  • 4 large tortillas or wraps (10-inch), warmed
  • 1 ripe avocado, sliced
  • 2 cups (about 80g) shredded lettuce or baby spinach
  • 1 large tomato, sliced
  • ½ small red onion, thinly sliced
  • 1 cucumber, sliced into thin strips
  • Chili flakes (optional)

To Serve

  • Lemon wedges
  • Side salad
  • Sweet potato fries
  • Pickles

Optional Additions

  • Hummus spread
  • Roasted red peppers
  • Vegan feta
  • Sliced jalapeños

Instructions

  1. Marinate the mushrooms. Whisk the balsamic vinegar, soy sauce, oil, garlic, paprika, maple syrup, oregano, and pepper in a bowl. Add the sliced mushrooms and toss. Marinate for at least 15 minutes, or up to 2 hours.
  2. Make the garlic sauce. Stir together the vegan mayo, garlic, lemon juice, herbs, salt, and pepper. Refrigerate until ready to use.
  3. Cook the mushrooms. Heat a large skillet or grill pan over medium-high heat. Add the mushrooms in a single layer (work in two batches if needed) and cook for 4–5 minutes per side until golden brown and tender, with caramelized edges. Pour any leftover marinade into the pan for the last minute so it glazes the mushrooms.
  4. Warm the wraps. Warm the tortillas in a dry pan for 20–30 seconds per side, or wrap in a damp towel and microwave for 20 seconds.
  5. Assemble. Spread a generous spoonful of garlic sauce over each tortilla. Layer with lettuce, tomato, cucumber, red onion, avocado, and the warm mushrooms. Sprinkle with chili flakes if you like.
  6. Wrap. Fold in the sides, then roll tightly from the bottom. Cut in half diagonally.
  7. Serve. Serve right away with lemon wedges and a side salad.

Pro Tips for the Best Mushroom Wraps

  • Scrape out the gills. This keeps the mushrooms from turning the dish dark and muddy.
  • Do not overcrowd the pan. Cook in batches so the mushrooms brown instead of steam.
  • Use high heat. High heat caramelizes the edges and concentrates the flavor.
  • Slice evenly. Even strips cook at the same speed.
  • Warm the tortillas. They become flexible and are less likely to tear.
  • Do not overfill. A moderate filling makes rolling easier.
  • Wrap tightly. Use parchment paper to hold the wrap together if serving on the go.

Why These Wraps Are a Smart Lunch

Portobello mushrooms provide B vitamins, selenium, potassium, and a satisfying meaty texture with very few calories. Avocado adds healthy monounsaturated fats and fiber, and fresh vegetables bring vitamin C, vitamin K, and crunch.

A single wrap provides about 9 grams of plant protein and 8 grams of fiber, and the dish is naturally free of cholesterol. Using whole wheat tortillas adds extra fiber and keeps you full for longer.

Flavor Variations

  • BBQ Portobello Wraps: Toss the cooked mushrooms in barbecue sauce and add coleslaw.
  • Mediterranean Wraps: Add hummus, olives, cucumber, and vegan feta.
  • Spicy Chipotle Wraps: Mix chipotle in adobo into the garlic sauce.
  • Teriyaki Portobello Wraps: Glaze the mushrooms in teriyaki sauce and add shredded carrots.

Nutritional Highlights (Per Wrap)

CaloriesProteinCarbsFiberFat
~420 kcal9g46g8g22g

Storage

  • Refrigerator: Store the cooked mushrooms and sauce separately in airtight containers for up to 4 days. Assembled wraps keep for about 1 day.
  • Reheating: Warm the mushrooms in a pan or microwave before assembling.
  • Make ahead: Marinate the mushrooms up to 24 hours ahead and slice the vegetables in advance.
  • Packed lunch: Wrap tightly in parchment or foil and keep the sauce on the side to avoid sogginess.

Frequently Asked Questions

Do I need to remove the gills?

It is optional, but scraping them out keeps the dish from turning dark and slightly bitter-looking.

Can I grill the mushrooms?

Yes. Grill them whole or sliced over medium-high heat for 4–5 minutes per side.

Can I make it gluten-free?

Use gluten-free wraps and tamari instead of soy sauce.

Can I bake the mushrooms?

Yes. Roast at 425°F (220°C) for 15–18 minutes, turning once.

What can I use instead of vegan mayo?

Plain unsweetened plant yogurt, hummus, or tahini thinned with lemon juice all work well.

Can I use other mushrooms?

Yes. King oyster mushrooms or thick-sliced cremini work too.

Tried this recipe? Leave a comment below and let us know how it turned out! Tag us on Instagram and Facebook — we love seeing your plant-powered creations. Looking for more easy vegan lunches and wraps? Browse all recipes on Easy Vegan Recipes — new recipes posted every single week!

January 1, 2026 by All Recipes Mains & Bowls 0

Vegan Grilled Cabbage Wraps with Chickpeas, Avocado and Lemon Tahini Sauce — The Most Fresh and Filling Plant-Based Lunch You Will Make All Week

vegan grilled cabbage wraps with chickpeas

Smoky, tender, and lightly charred, grilled cabbage leaves make a surprisingly perfect wrap. These Vegan Grilled Cabbage Wraps are filled with seasoned crispy chickpeas, creamy avocado, crunchy vegetables, and a drizzle of lemon tahini sauce, all rolled up in soft cabbage leaves that bring a gentle sweetness and satisfying bite. They are fresh, colorful, naturally gluten-free, and ready in about 30 minutes.

Cabbage is one of the most underrated vegetables in the kitchen. It is inexpensive, keeps for weeks, and transforms when exposed to heat. A few minutes on a hot grill or grill pan softens the leaves, brings out their natural sweetness, and adds a smoky char that makes them taste far more interesting than they look. Unlike tortillas, they add crunch, fiber, and vitamins instead of refined flour.

The filling is a balanced mix of textures and flavors. Chickpeas are tossed in smoky spices and roasted until crisp, then paired with ripe avocado, shredded carrot, cucumber, red onion, and fresh herbs. The lemon tahini sauce is creamy, tangy, and nutty, with just enough garlic to wake everything up, and it ties the wrap together without any dairy or mayo.

These wraps are versatile enough for lunch, dinner, or a party platter. Serve them warm off the grill, or make the components ahead for a picnic or packed lunch. They are light yet filling, with about 15 grams of plant-based protein per serving.

This recipe is 100% vegan, gluten-free, and ready in 30 minutes.

Recipe Information

Prep TimeCook TimeTotal TimeServingsCalories
15 mins15 mins30 mins4 (2 wraps each)~350 kcal

Ingredients

For the Cabbage Leaves

  • 1 large head green or savoy cabbage (8 large outer leaves)
  • 1 tbsp olive oil
  • ¼ tsp salt
  • Water for blanching

For the Crispy Spiced Chickpeas

  • 2 cans (800g) chickpeas, drained, rinsed, and patted dry
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 tsp garlic powder
  • ½ tsp salt
  • ¼ tsp chili flakes
  • 1 tbsp lemon juice

For the Lemon Tahini Sauce

  • ¼ cup (60g) tahini
  • 3 tbsp lemon juice
  • 1 small clove garlic, grated
  • 3–5 tbsp cold water, to thin
  • 1 tsp maple syrup
  • ¼ tsp salt

For the Filling

  • 2 ripe avocados, sliced
  • 2 carrots, shredded
  • 1 cucumber, cut into thin matchsticks
  • ½ small red onion, thinly sliced
  • 1 cup (150g) cherry tomatoes, halved
  • ¼ cup fresh cilantro or parsley, chopped
  • 2 tbsp toasted sesame or sunflower seeds

To Serve

  • Lemon wedges
  • Hot sauce or harissa
  • Vegan yogurt or sour cream
  • Pickled red onions
  • Extra tahini sauce on the side

Instructions

  1. Prepare the cabbage. Cut out the core of the cabbage with a small knife. Gently peel off 8 large outer leaves, keeping them intact. Bring a large pot of water to a boil.
  2. Blanch the leaves. Submerge the leaves in the boiling water for 1–2 minutes until just pliable. Transfer to a bowl of ice water, then drain and pat very dry. Shave down any thick center ribs with a knife so the leaves roll easily.
  3. Roast the chickpeas. Preheat the oven to 425°F (220°C). Toss the dry chickpeas with the oil, paprika, cumin, garlic powder, salt, and chili flakes on a baking sheet. Roast for 20–25 minutes, shaking the pan once, until crisp and golden. Toss with lemon juice.
  4. Make the sauce. Whisk the tahini, lemon juice, garlic, maple syrup, and salt together. Add cold water a tablespoon at a time until the sauce is smooth, creamy, and pourable.
  5. Grill the leaves. Brush the leaves lightly with olive oil and sprinkle with salt. Heat a grill or grill pan to medium-high and grill for 1–2 minutes per side until lightly charred and tender.
  6. Prep the fillings. While the chickpeas roast, slice the avocado, shred the carrot, cut the cucumber, and slice the onion and tomatoes.
  7. Assemble the wraps. Lay a grilled leaf flat, rib side down. Spoon a few crispy chickpeas near the base, then add avocado, carrot, cucumber, onion, tomatoes, and herbs. Drizzle generously with tahini sauce.
  8. Roll. Fold in the sides, then roll up tightly from the base like a burrito. Secure with a toothpick if needed.
  9. Serve. Slice in half and serve right away with lemon wedges, extra sauce, and hot sauce.

Pro Tips for the Best Cabbage Wraps

  • Pick big, pliable outer leaves. Savoy cabbage leaves are softer and easier to roll. Green cabbage also works well.
  • Shave the thick rib. This makes the leaf flexible and easy to roll without tearing.
  • Dry the leaves well. Water prevents charring and makes the wraps soggy.
  • Dry the chickpeas thoroughly. Dry chickpeas crisp up in the oven. Pat them with a towel before roasting.
  • Do not overfill. About ½ cup of filling per wrap rolls neatly.
  • Make extra sauce. The tahini sauce is great on everything and keeps for a week.
  • Grill briefly. A short time on the grill adds smoke and char while keeping the leaf tender and flexible.

Why Cabbage Makes a Great Wrap

Cabbage leaves are sturdy, slightly sweet, and mild enough to complement bold fillings. Their large, cup-like shape holds ingredients well, and gentle heat softens them without making them mushy. A quick char on the grill adds a smoky depth while keeping some crunch.

Nutritionally, cabbage is a cruciferous vegetable rich in vitamin C, vitamin K, and fiber, and contains glucosinolates, compounds studied for their potential health benefits. Chickpeas provide plant protein and fiber, avocado adds healthy monounsaturated fats and potassium, and tahini contributes calcium, iron, and healthy fats.

Because there is no bread or tortilla, these wraps are naturally gluten-free and lower in refined carbohydrates, while still being filling thanks to the protein and fat in the filling.

Flavor Variations

  • Buffalo Chickpea Wraps: Toss the chickpeas in buffalo sauce and serve with a cool vegan ranch.
  • Teriyaki Tofu Wraps: Swap the chickpeas for crispy teriyaki tofu and add edamame and pickled ginger.
  • Mediterranean Wraps: Add hummus, olives, cucumber, and a sprinkle of vegan feta.
  • Taco-Style Wraps: Fill with seasoned black beans, corn, salsa, and guacamole.

Nutritional Highlights (Per Serving)

CaloriesProteinCarbsFiberFat
~350 kcal15g42g14g15g

Storage

  • Refrigerator: Store wraps in an airtight container for up to 2 days. They are best fresh, but still good cold.
  • Components: Store the cabbage leaves, chickpeas, sauce, and vegetables separately for up to 4 days and assemble when ready.
  • Chickpeas: Crispy chickpeas soften as they sit. Re-crisp in a hot oven for 5 minutes.
  • Tahini sauce: Keeps for 7 days in the refrigerator. Thin with water if it thickens.

Frequently Asked Questions

Can I make these without a grill?

Yes. Use a grill pan, a hot skillet, or the broiler for 1–2 minutes per side. You can also serve the blanched leaves without grilling.

Which cabbage works best?

Savoy cabbage is the most flexible and easiest to roll. Green cabbage works well too, and napa cabbage is tender and mild.

Why are my cabbage leaves tearing?

They may be under-blanched or too thick at the rib. Blanch for a full 1–2 minutes and shave down the thick center rib before rolling.

Can I make these ahead for lunch?

Yes. Prepare all the components and store them separately. Assemble just before eating, or wrap tightly in parchment paper for a packed lunch.

Can I use something other than chickpeas?

Use crispy tofu, tempeh, lentils, black beans, or grilled mushrooms. Each pairs well with the lemon tahini sauce.

Are these wraps gluten-free?

Yes, as long as your seasonings and sauces are gluten-free. There is no bread or tortilla.

Tried this recipe? Leave a comment below and let us know how it turned out! Tag us on Instagram and Facebook — we love seeing your plant-powered creations. Looking for more fresh and easy vegan lunches and dinners? Browse all recipes on Easy Vegan Recipes — new recipes posted every single week!

September 29, 2022 by All Recipes Mains & Bowls 0