Greek-Inspired Chickpea Tofu Wraps
These Greek-Inspired Chickpea Tofu Wraps use simple ingredients to make a satisfying and fresh tasting wrap. Simple to make and great to make ahead for easy lunches during the week.
Traditional Greek salads are beautiful because of their simplicity and focus on quality ingredients. Drawing from this inspiration helped me develop this wrap, and while it now pulls in some non-traditional ingredients, it helps to make this plant-based wrap pretty epic.
And if you’re looking for more Mediterranean inspired eats make sure to try this Hummus Nourish Bowl and Chickpea Quinoa Salad with Marinated Tomatoes.
Why You’ll Love These Chickpea Tofu Wraps
- Easy to prep for lunches. Prep the components ahead of time and you can whip up a wrap in no time at all.
- Packed with plant-based protein. By combining both the chickpeas with the tofu, these wraps are loaded with protein, fiber, and minerals.
- Versatile. Prep each component separately so you can make them into salad bowls, nourish bowls, wraps, and pitas.
Key Ingredients and Substitutions
- Chickpeas: This wrap works great with other bean options as well. You can try white beans, red kidney beans or even lentils as an alternative.
- Bell Pepper: While it’s traditional to use green bell pepper, use any color you happen to like or have on hand.
- Cherry Tomatoes: If not a fan of tomatoes, feel free to use jarred roasted bell pepper.
- Onions: Red onions or white onions are great. Regardless of the onion you use, feel free to use more or less based on preference.
- Cucumbers: I highly recommend smaller cucumbers like Persian cucumbers as they stay crisper longer.
- Olives: I used kalamata olives. If not an olive fan, simply remove them.
- Dressing: A mix of lemon, dry oregano, red pepper flakes, red wine vinegar, maple syrup, garlic, salt and pepper.
- Marinated Tofu: I added a premade marinated tofu to take the place of traditional feta. However, you can purchase vegan feta that you can cube and use in this wrap as well.
- Vegan Tzatziki: A homemade blend of vegan yogurt, garlic, grated cucumber, dill, lemon, and extra virgin olive oil.
How to Make This Greek-Inspired Chickpea Tofu Wraps
To a bowl combine all of the chickpea salad ingredients along with a nice pinch of salt and pepper to a large mixing bowl and give a good mix to combine. Allow the chickpeas to marinate for at least an hour before using.
If making Tzatziki, grate your other cucumber and then scoop up the shredded cucumber in your hand and gently squeeze the excess liquid out. Place the grated cucumber in a separate bowl along with the remaining tzatziki ingredients. Whisk to combine and adjust salt to taste.
Smear a wrap with 2 tablespoons of your desired spread (tzatziki, hummus or avocado), add your greens, top with the chickpea salad and marinated tofu or feta. Roll it up and enjoy.
Expert Tips
- Adjust the sharpness of the onion to your taste. Use as much or as little onion as you prefer. If onion is too strong for you, you can cut the sharpness by soaking it in some water for 10 minutes.
- Use Persian cucumbers. Smaller cucumbers like Persian cucumbers contain less water, which will help them retain their crunch and also prevent your wrap from getting soggy. If using a different cucumber, scrape out the seeds in the middle to reduce the moisture.
- Cut the vegetables into roughly equal sized pieces. This will ensure that you have an even amount of all the ingredients in each bite.
Frequently Asked Questions
Store the dressed chickpea salad, the tzatziki sauce and the marinated tofu in separate containers and store in the fridge. Assemble the wrap the day you plan to consume it so that you don’t end up with a soggy wrap.
You can replace the wrap with a gluten-free wrap. If you need some additional inspiration, try wrapping it in a collard leaf like Minimalist Baker demonstrates or simply make this into a grain bowl, by using a gluten-free grain like quinoa as a base and top with the other ingredients to make this a meal.
How to Serve
These wraps are great as is, but can be served with other snacks or sides if desired. Try it with some of these great veggie side ideas:
More Easy Vegan Lunch Recipes
- Lemon Garlic Marinated Chickpea Wraps
- Garlic Chili Lentil Wraps
- Miso Mustard Tofu Wraps
- Peanut Curry Chickpea Wraps
- Buffalo Cauliflower Chickpea Wraps
Greek-Inspired Chickpea Tofu Wraps
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Total Time: 20 minutes
- Yield: 3 wraps 1x
- Category: Lunch
- Method: No Cook
- Cuisine: Greek Inspired
- Diet: Vegan
Description
These Greek-Inspired Chickpea Tofu Wraps use simple ingredients to make a satisfying and fresh tasting wrap. Simple to make and great to make ahead for easy lunches during the week.
Ingredients
Marinated Chickpea Salad
- 1, 15 oz can chickpeas, rinsed and drained
- 1 bell pepper, diced
- 1/4 medium red onion, finely diced
- 1/2 cup cherry tomatoes, halved
- 3 tbsp kalamata olives, whole or halved
- 1 Persian cucumber, roughly chopped
- Zest and juice of half a lemon
- 2 tsp dry oregano
- 1/2 tsp red pepper flakes, optional
- 2 tsp red wine vinegar
- 2 tsp maple syrup, optional
- Salt & Pepper
- 1 clove garlic, crushed
- 3/4 cup Marinated Tofu or 1/3 cup Vegan Feta
To Assemble
- 3 wraps of choice
- 1 cup salad greens
- 6 tbsp Vegan Tzatziki, hummus or avocado
Vegan Tzatziki, optional
- 1 Persian cucumber, about 1/4 cup grated
- 1/2 cup plain unsweetened plant-based yogurt
- 1/2 tbsp or more lemon juice
- 1 clove garlic, crushed
- 2 tbsp dill, minced
- 1/2 tbsp extra virgin olive oil
- Salt
Instructions
- To a bowl combine all of the chickpea salad ingredients along with a nice pinch of salt and pepper to a large mixing bowl and give a good mix to combine. Allow the chickpeas to marinate for at least an hour before using. **To save time chopping, use a food chopper.
- If making Tzatziki, grate your other cucumber and then scoop up the shredded cucumber in your hand and gently squeeze the excess liquid out. Place the grated cucumber in a separate bowl along with the remaining tzatziki ingredients. Whisk to combine and adjust salt to taste.
- Assemble wrap. Smear your wrap with 2 tablespoons of your desired spread (tzatziki, hummus or avocado), add your greens, top with the chickpea salad and marinated tofu or feta. Roll it up and enjoy.
Notes
Adjust the sharpness of the onion to your taste. Use as much or as little onion as you prefer. If onion is too strong for you, you can cut the sharpness by soaking it in some water for 10 minutes.
Use Persian cucumbers. Smaller cucumbers like Persian cucumbers contain less water, which will help them retain their crunch and also prevent your wrap from getting soggy. If using a different cucumber, scrape out the seeds in the middle to reduce the moisture.
Cut the vegetables into roughly equal sized pieces. This will ensure that you have an even amount of all the ingredients in each bite.
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
★ Catherine
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