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Amazing Mediterranean Vegetarian Wraps

by
Enrico Foschi
Enrico Foschi

These vegetarian Mediterranean wraps are filled with spicy marinated plant-based protein, hummus, a flavorful garlic yogurt dip, and fresh vegetables. Perfect for a filling and healthy dinner.

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Source HomeMastEr57 - homemademastery.com
Preparation time (min) 15 min
Cooking time (min) 15 min
Difficulty
Amazing Mediterranean Vegetarian Wraps

Ingredients

servings
|
  • 500 g
    Plant-based protein (chicken style) (e.g. soy fillet, tofu or seitan) or Tofu
  • 1 clove
    Garlic clove
  • 1 tsp
    Chili flake
  • 1 tsp
    Black pepper ground
  • 1/2 cup
    Yogurt or Soy yogurt
  • 1/2 tsp
    Dill dried or fresh
  • Salt
  • Pepper
  • Hummus
  • 2 Tassen
    Green salad chopped or Red cabbage
  • 4
    Tortilla or Gluten-free tortilla
  • 1
    Avocado
  • 3
    Tomato
  • 1
    Cucumber

Instructions

Nutrition Facts (per serving)

Calories 450 kcal
Fat 19 g
  • Saturated Fat: 2.8 g
Carbohydrates 42 g
Fiber 10 g
Sugar 8.5 g
Protein 28 g

Learn More About This Recipe

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About this Recipe

Discover the delicious and healthy Amazing Mediterranean Vegetarian Wraps, packed with flavorful marinated plant-based protein, fresh vegetables, creamy hummus, and a zesty garlic yogurt dip. This quick and easy recipe combines vibrant Mediterranean flavors with wholesome ingredients, making it perfect for a nutritious dinner or lunch. Whether you're vegetarian or simply looking for a tasty meat-free meal, these wraps offer a satisfying and colorful option that’s both filling and light. Enjoy the perfect balance of textures and tastes in every bite!
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Why This Recipe Is Good For You

These Mediterranean Vegetarian Wraps are an excellent choice for those seeking a nutritious and balanced meal. Rich in plant-based protein and fresh vegetables, they provide essential vitamins, minerals, and fiber to support overall health. The inclusion of hummus and yogurt adds beneficial probiotics and healthy fats, promoting digestion and heart health. Ideal for vegetarians, vegans (with suitable yogurt alternatives), or anyone aiming to reduce meat consumption while enjoying flavorful food.
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Tips & Tricks

To enhance the flavor of your wraps, marinate the plant-based protein for at least 30 minutes before cooking to allow the spices to penetrate deeply. Use fresh herbs like dill and mint for a vibrant taste, and consider lightly toasting the tortillas for added texture. For a creamier garlic yogurt sauce, blend the ingredients until smooth and adjust seasoning to your preference. Adding a squeeze of fresh lemon juice can brighten the overall flavor profile.
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Recipe Variations

Feel free to customize these wraps by swapping the plant-based protein with grilled tofu, tempeh, or chickpeas for different textures and flavors. You can also experiment with various vegetables such as roasted peppers, zucchini, or spinach to suit your taste. For a vegan version, replace the yogurt with coconut or almond-based yogurt alternatives. Adding a spicy harissa sauce or a drizzle of tahini can introduce exciting new flavor dimensions.
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Storage Instructions

Store any leftover wraps tightly wrapped in foil or plastic wrap in the refrigerator for up to 2 days. To reheat, warm them gently in a pan over low heat or in a microwave until heated through, taking care not to overcook to maintain the texture of the vegetables and protein. The garlic yogurt sauce is best added fresh when serving, but if stored separately, it can be kept refrigerated for up to 3 days.
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Recipe History

Mediterranean wraps draw inspiration from the rich culinary traditions of the Mediterranean region, known for its emphasis on fresh vegetables, herbs, and wholesome ingredients. Wraps and flatbreads have been staples in Middle Eastern and Mediterranean diets for centuries, serving as convenient and versatile meals. This recipe combines classic Mediterranean flavors with modern plant-based protein options, reflecting the growing trend towards vegetarian and vegan eating while honoring traditional tastes.
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Nutritional Information

These wraps offer a balanced nutritional profile, providing plant-based protein, dietary fiber, and essential vitamins from fresh vegetables. The hummus and yogurt contribute healthy fats and probiotics, supporting digestive health. Low in saturated fat and free from cholesterol, this recipe is heart-friendly and suitable for those managing weight or seeking nutrient-dense meals. The combination of ingredients helps sustain energy levels and promotes satiety.
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Pairing Suggestions

Pair these Mediterranean Vegetarian Wraps with a light side salad of mixed greens dressed with lemon vinaigrette or a refreshing cucumber and tomato salad. For beverages, a chilled glass of white wine like Sauvignon Blanc or a sparkling water with a slice of lemon complements the fresh flavors. A side of roasted sweet potatoes or a bowl of lentil soup can also enhance the meal, making it more substantial and satisfying.

Tags

vegetarian plant-based protein wrap quick healthy salad yogurt sauce

Recipe Categories

Cuisine

other

Meal Type

lunch dinner

Course

main course

Cooking Methods

stir-frying boiling

Occasions

everyday

Dietary Restrictions

vegetarian pescatarian halal kosher macrobiotic low-sugar low-carb low-fat high-protein diabetic-friendly keto

Allergens

soybeans milk gluten

Seasons

all-season

Difficulty

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