Go Back
Quinoa has rapidly gained recognition as a superfood, and for good reason. This ancient grain is not only versatile but also boasts a remarkable nutritional profile. Quinoa is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. This makes it an excellent choice for vegetarians and vegans looking to maintain a balanced diet.

Vegan Mediterranean Quinoa Wrap

Experience the vibrant flavors of the Mediterranean with our Mediterranean Bliss Quinoa Wraps. This easy recipe combines nutritious quinoa and chickpeas, offering a delightful mix of textures and tastes. Perfect for a light meal or picnic, these wraps are packed with protein and essential nutrients. Fresh vegetables and a zesty tahini dressing bring everything together for a tasty, wholesome dish that fits various dietary needs. Explore the joy of cooking and enjoy a healthy lifestyle!
Print Recipe Pin Recipe

Ingredients
  

1 cup quinoa, rinsed

2 cups vegetable broth

1 cup canned chickpeas, drained and rinsed

1 medium cucumber, diced

1 cup cherry tomatoes, halved

1/2 red onion, finely chopped

1/4 cup Kalamata olives, pitted and sliced

1/4 cup fresh parsley, chopped

1/4 cup tahini

2 tablespoons olive oil

1 tablespoon lemon juice

1 teaspoon garlic powder

Salt and pepper to taste

4 large whole wheat or spinach wraps

Optional: Mixed greens or spinach for added crunch

Instructions
 

Cook Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Remove from heat and let sit for 5 minutes, then fluff with a fork.

    Prepare Vegetables: While the quinoa is cooking, prepare the vegetables. In a large mixing bowl, combine the diced cucumber, halved cherry tomatoes, chopped red onion, sliced olives, and fresh parsley.

      Make Dressing: In a small bowl, whisk together the tahini, olive oil, lemon juice, garlic powder, salt, and pepper until well combined and smooth. If it's too thick, add a splash of water to reach your desired consistency.

        Combine Filling: Once the quinoa has cooled slightly, add it to the bowl of vegetables. Pour the tahini dressing over the mixture and gently toss until everything is well coated.

          Assemble Wraps: Lay a whole wheat or spinach wrap flat on a clean surface. If using, add a handful of mixed greens or spinach to the center. Spoon a generous portion of the quinoa and vegetable mixture onto the wrap.

            Wrap It Up: Fold in the sides of the wrap, then roll it tightly from the bottom up to form a wrap. Continue with the remaining wraps.

              Serve: Cut each wrap in half, if desired, and serve immediately. Enjoy your Mediterranean delight with a side of hummus or your favorite dip!

                Prep Time, Total Time, Servings: 15 minutes | 30 minutes | 4 servings