- Prep-time: / Ready In:
- Makes 4 wraps
- Serving size: 1 wrap
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It’s easy being green with layers of crunch and flavor in these wraps that you can whip up in just 20 minutes. A thick slather of cilantro-studded chickpea spread binds fresh veggies together inside of soft whole wheat tortillas, making this the perfect grab-and-go lunch. Can’t find tomatillos or green tomatoes? Feel free to substitute regular red tomatoes or any other in-season produce that’s calling your name.
By Shelli McConnell,
Ingredients
- 1 cup canned no-salt-added chickpeas, rinsed and drained
- ½ cup packed fresh cilantro
- 1 tablespoon tahini
- 1 tablespoon lime juice
- ¼ teaspoon crushed red pepper
- 4 7-to 8-inch whole wheat tortillas, such as Ezekiel 4:9 Sprouted Whole Grain Tortillas
- 3 cups packed fresh baby spinach
- 2 medium tomatillos or green tomatoes, very thinly sliced
- 1 cup thinly sliced cucumber
- ½ cup thinly sliced sweet onion
Instructions
- For bean spread, in a small food processor or blender combine the first five ingredients (through crushed red pepper) and 2 tablespoons of water. Cover and process until smooth, adding water 1 tablespoon at a time as needed.
- Spread bean spread over tortillas. Top with the remaining ingredients. Roll up tortillas. If desired, cut wraps in half to serve.
Nutritional Information:
Per serving (1 wrap): 239 calories, 36 g carbohydrates, 9.5 g protein, 7.4 g total fat, 2.4 g saturated fat, 0 g cholesterol, 235 mg sodium, 8.5 g fiber, 5.3 g sugar
Note: Nutritional information is provided as an estimate only.
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Comments (8)
(5 from 3 votes)I'm curious why there is tahini in this recipe. I thought oil was bad for you?
Hi Sonia, Tahini is just blended sesame seeds, which means it is a minimally processed product and it retains all the same nutrients as the whole seeds. The oil in tahini is naturally occurring which we view as totally fine, it's the processed oils (such as olive oil) that we avoid because it extracts only the fat and discards the fiber/nutrients of the base ingredient. Let us know what you think of the recipe if you try it!
These were delicious...i was hungry and chowed them down! The bean spread tasted great. I expected the tomatillos to be sour, but combined with the other ingredients, they had only the perfect amount of tang!
Aren't we supposed to eat oil free? Tortillas have oil in it, also they are made with white flower. I have a hard time finding whole wheat and fat free tortillas. Rick Esselstyn used to sell some at Whole Food, but they taste like card board. For that reason I cannot make any wraps.
Chris, I make these delicious three-ingredient (lentils, water, and salt) soft wraps from red lentils -- they're oil-free and taste amazing. I hope this makes a difference for you. :) https://www.powerhungry.com/2018/05/1-ingredient-red-lentil-tortillas-grain-free-vegan/
Rich Roll says, (paraphrasing) “when I go out to eat with friends, I try to adhere to my diet. If I can’t, I eat the best I can and don’t make a fuss. It’s not going to kill me.” In other words, do the best you can with what you have. Don’t not eat this because of oil in the tortilla. Maybe eat less of them. But, it’s one meal. It’s really not going to kill you. Lighten up.
So nice to see an idea, I have the same question and concern as Chris Webb. I've made the lentil flat bread and it seems to crack and break for me when I wrap it. However I think I'll try using the Brown Rice Spring Roll Wrapper. Ingredients are brown rice, cassava, water green tea and salt. I'm remembering Esselstyn's response to the 'it won't kill you on occasion' line....Moderation Kills. https://www.youtube.com/watch?v=UnJTwUkl75I
Hi Chris, We recommend Ezekiel Sprouted Grain Tortillas, which are oil-free. To make your own tortillas at home, you might try our recipe: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/vegan-whole-wheat-flour-tortillas/ Thank you, Courtney Davison Associate Editor for Forks Over Knives