This Mediterranean Wrap is made with roasted cauliflower and chickpeas, a vegan spicy mayo, lemony kale, and fresh herbs. All wrapped up in naan, pita, or a tortilla, this healthy vegan wrap is perfect for lunch—or a spring or summer dinner!
The first time I had a variation of this Mediterranean Wrap, my sister-in-law made it for our family while we were visiting them in Michigan. I had just found out the day before that my dad passed away. I was tired and empty, and I felt like closing my eyes and drifting away. When this wrap was set in front of me it reminded me of the true meaning of food and why we take our time to be intentional when preparing it. It was both comforting and nourishing—satisfying and filling, while nutritional and giving me the energy boost I needed to be present.
I will never forget that lunch and how even amidst the shock and despair I was able to take a small moment to savor a healthy, comforting meal. I know it was both the wrap and my sister-in-law's thoughtfulness in preparing it that helped me move through that day, get on a plane, and make it home to be with my mom.
Roasted Cauliflower Chickpea Mediterranean Wrap
This wrap is full of so much goodness! It is Hunter and I's go-to for weekend lunches. Or on long, busy days, we love having this wrap meal prepped for a satisfying, energy boost.
This plant-forward wrap is made with whole grains, protein-rich chickpeas, antioxidant-rich cauliflower, warm spices, and iron-rich kale.
Choose your wrap (naan, pita, or tortilla), or enjoy this low-carb without the wrap! A quick and easy vegan chipotle mayo adds a delicious, creamy sauce. Hunter and I have brown rice nearly every day, so it felt like a natural, nutritious addition here, but feel free to skip it for a lighter wrap. The roasted cauliflower and chickpeas have so much flavor, especially when tossed with lemony kale and parsley.
Ingredients
- Cauliflower
- Chickpeas: I used canned for ease, but this would taste amazing with homemade cooked chickpeas.
- Kale: Use 1 or 2 cups, depending on if you want your wrap more leafy-green-heavy, or more rice-and-veggie-heavy.
- Parsley: Or dill, or even mint or basil! Use whatever herbs you have on hand.
- Lemon juice: Fresh is best.
- Brown rice: Optional. Or use any whole grain you prefer (farro, bulgur, millet, barley)! Quinoa, orzo, or couscous could even be used.
- Olive oil: I recommend using a high quality extra virgin olive oil from Italy.
- Spices: Cumin, smoked paprika, garlic powder, salt, and pepper. Feel free to play around with these and make up your own mix of spices!
- Vegan mayonnaise
- Chipotle sauce: I prefer Cholula, or use your favorite hot sauce or even sriracha.
- Naan, pita rounds, or tortillas: Use gluten-free wraps (like cassava or brown rice) or go wrap-free for a delicious bowl!
How to Make this Mediterranean Wrap
Preheat oven to 425F.
Step 1: Prepare the rice. Rice is optional, but adds more protein and satisfying texture. Bring rice and 2 cups water to a pot with a drizzle of oil. Bring to boil, then simmer covered for 30-40 minutes, until liquid soaks up.
Step 2: Roast the cauliflower and chickpeas. Chop the cauliflower into florets (stems okay). Drain and rinse chickpeas, pat dry. Add the cauliflower and chickpeas to a large bowl and toss with olive oil, cumin, smoked paprika, garlic powder, salt, and pepper. Spread onto parchment-lined pan and roast 25-35 minutes, stirring halfway.
Step 3: Prepare the kale. Pull kale from stems and chop finely. Add to the large bowl previously used. Drizzle a little olive oil over top and massage the kale with your hands. Chop the parsley and toss into the bowl, along with lemon juice. If using 1 cup kale, use 1 tablespoon lemon juice. Or 2 tablespoons if using 2 cups kale. Mix everything together.
Step 4: Make chipotle mayo. In a small bowl, mix the vegan mayo and the chipotle sauce.
Step 5: Prep the wrap. Warm the naan (or pita or tortilla) on a dry skillet or in the toaster oven. Be careful not to let it get to crispy or it will break in half.
Step 6: Add cauliflower and chickpeas to bowl. Remove the cauliflower and chickpeas from the oven and let cool. Then toss into the bowl with the kale. Mix everything well.
Step 7: Assemble the wraps. Spread chipotle mayo onto each wrap. Add a spoonful of rice (optional), and then a spoonful of the cauliflower/chickpea/kale mix. Drizzle with more chipotle mayo if desired.
Recipe Variations
- Lose the wrap! This recipe can easily be turned into a bowl by serving rice, topped with the cauliflower/chickpea/kale mix on top. Drizzle the chipotle mayo as a dressing over the bowl! This is a great option for making low-carb and gluten-free.
- Add more veggies: Don't stop with the cauliflower! Feel free to toss sliced onions, carrots, zucchini, summer squash, or bell peppers to the pan.
- Lighten it up: For a light lunch, you could always serve the wrap without the rice.
- Make it heartier: You could add vegan feta to the wrap, along with olives, roasted red bell peppers, diced cucumbers, and chopped tomatoes. Load it up!
- Serve hot or cold: When preparing the first time, this wrap is great warm with the roasted veggies and toasted wrap. However, when enjoyed as leftovers I typically don't reheat anything! This wrap tastes great hot or cold, so choose your preference! The cold version is perfect for picnic lunches or when you're in a hurry!
If you love this wrap, then you may swap the contents and try it with my Roasted Harissa Cauliflower Salad too!
Serving Suggestions
This Mediterranean wrap can be made as light or as hearty as you'd like! If serving for dinner, or if feeding a crowd, here are some recipes that go well with this recipe!
- Green Pea Pasta
- Air Fryer Red Potatoes
- Tuscan White Bean Soup
- French Style Potato Salad
- Grilled Peach Panzanella Salad
- Heirloom Tomato Salad with Raspberry Vinaigrette
- Summer Pasta Salad
- Grilled Zucchini Pesto Pasta
- Grilled Romaine with Vegan Caesar Dressing
- White Bean Artichoke Dip
Chef Tips
- Chop the cauliflower: Be sure to chop the cauliflower into small enough pieces that it gets slightly crispy. If left too large the pieces may be a bit chewy.
- Cook the chickpeas from scratch: If you have the time, prepare dried chickpeas for even better flavor!
- Mix and match spices: The spices I chose are simple and flavorful. But feel free to add your own, or switch them up! Za'atar, cayenne, Italian seasoning, onion powder, or herbes de Provence would make nice additions or substitutions.
- Use a food processor for the kale: If you wish, you can pulse the kale in a food processor to make it very fine. This can help the wrap from being too heavy on the leafy greens if that is not your preference.
- Buy chipotle mayo: I love Sir Kensington's Chipotle Vegan Mayo!
Frequently Asked Questions
Yes! Whether or not you use the wrap itself, this recipe is loaded with vitamins, antioxidants, and minerals, and it is high in protein, fiber, and iron.
You can store the roasted cauliflower and chickpea mix for 3-5 days in an airtight container in the refrigerator. Store the chipotle mayo in a separate jar. Either mix the rice in with the cauliflower, or store separately.
Yes! Either turn this into a rice bowl and lose the wrap, or use a gluten-free tortilla, like cassava or brown rice.
I can't wait to hear how you enjoy this Mediterranean wrap!
Let me know your thoughts in the comments. 🙂
More Sandwich & Wrap Recipes!
- Falafel Pita Wrap with Tzatziki and Tahini Sauce
- Poblano Pesto Tempeh Wrap
- Tofu Caprese Baguette
- Tofu Lettuce Wraps
📖 Recipe
Roasted Cauliflower Chickpea Mediterranean Wrap
Ingredients
- 1 cup brown rice uncooked (optional)
- 2 tablespoons olive oil plus extra for rice and massaging kale
- Cauliflower head
- 15 ounces chickpeas canned
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon salt
- ½ teaspoon black pepper freshly ground
- 1-2 cups torn kale
- 2 tablespoons parsley leaves
- 1-2 tablespoons lemon juice freshly squeezed
- 2 cups vegan mayonnaise
- 2 tablespoons chipotle sauce I like Cholula (use your favorite hot sauce or sriracha)
- 4 pieces of naan, pita rounds, or tortillas
Instructions
- Preheat oven to 425F.
- Prepare the rice (optional) by adding to pot, along with 2 cups of water and a drizzle of olive oil. Bring to boil, then simmer covered for 30-40 minutes until liquid is soaked up.
- Chop the cauliflower into florets (stems okay). Drain and rinse the chickpeas, pat dry. Add the cauliflower and chickpeas to a large mixing bowl. Toss with 2 tablespoons olive oil and cumin, smoked paprika, garlic powder, salt, and pepper. Spread onto a baking sheet (use parchment paper if needed). Roast for 25-35 minutes, stirring the contents of the pan halfway through cook time.
- Pull the kale leaves from their stems and chop finely. Add to the mixing bowl with a scant drizzle of olive oil. Massage the kale with your hands until it turns a vibrant green and softens. Chop the parsley leaves and toss into the bowl. Add lemon juice to the bowl and mix. If you used 2 cups of kale, add 2 tablespoons lemon juice, or if you used 1 cup of kale use 1 tablespoon lemon juice.
- In a small bowl, mix the vegan mayo and chipotle sauce.
- Warm the naan (or pita or tortilla) on a dry skillet or in the toaster oven. Be careful not to let it get to crispy or it will break in half.
- Remove the cauliflower/chickpea mix from the oven and let cool for a few minutes. Then add to the mixing bowl with the kale. Toss to combine everything.
- Assemble the wraps by spreading chipotle mayo onto the naan (or pita or tortilla), then add a spoonful of rice (optional), and then a generous spoonful of the cauliflower/chickpea/kale mix. Drizzle with more chipotle mayo if desired.
