Veggie Wrap with Tzatziki Sauce

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A good veggie wrap is up there on my list of favorite vegetarian food. It’s important to make sure you’re getting enough protein when you eat vegetarian meals or become a vegetarian. Even though I do eat meat, I can imagine there’s nothing more disappointing than when the only vegetarian option a restaurant has is a veggie wrap with lettuce, tomato, peppers, and maybe cheese. Boring and unsatisfying.

Hummus is a great snack food for vegetarians and meat-eaters alike. It’s healthy, comes in a billion varieties, and can be substituted for mayonnaise on a sandwich. A few months ago I discovered a new hummus from Trader Joe’s called Tuscan White Bean Hummus. It uses white beans instead of chickpeas and is so rich and tasty. It’s perfect for sandwiches or wraps.

This veggie wrap combines fresh red bell peppers, sliced avocado, Tuscan White Bean hummus, and tzatziki sauce. (To see my recipe for easy tzatziki sauce, scroll down to the bottom.) It’s packed with fiber, healthy fats, protein, and flavor. It’s a quick and easy wrap and great for a hot summer day when you don’t want anything heavy.

Ingredients:

  • Your favorite type of wrap (I like Cedar’s spinach wraps)
  • 2 Tbsp Trader Joe’s Tuscan White Bean Hummus (any type of hummus will work)
  • 1/4 – 1/2 a ripe avocado, sliced
  • 1/4 a red bell pepper, sliced into strips
  • 2 Tbsp tzatziki sauce (see below for recipe) – if you don’t have time to make it, you can find pre-made tzatziki sauce in the hummus or salsa section of your grocery store

Your ingredients (sorry for the blurry photo)

Directions:

Lay out your wrap on a flat surface with a paper towel or plate underneath. Layer on hummus using a butter knife or spoon. Add sliced avocado and red pepper, and drizzle on tzatziki sauce using a spoon. Roll up your wrap, cut in half, and enjoy. 🙂

Easy Tzatziki Sauce

Tzatziki sauce is a Greek yogurt based dip made with cucumbers, garlic, lemon juice, and sometimes parsley, mint, or dill. It’s traditionally used in Greek dishes such as gyros or souvlaki, or as a dip for pita bread. I personally love to eat it with pretzels!

Ingredients:

  • 1 cup plain Greek yogurt
  • 1/3 a cucumber, peeled and diced
  • 1 clove garlic, minced
  • 1-2 Tbsp lemon juice
  • a few sprigs of fresh parsley leaves, chopped (about 1 Tbsp chopped)
  • salt and pepper to taste
  • optional: fresh dill or mint

ingredients, all chopped. cukes, parsley, garlic, lemon, and yogurt

Directions:

Combine all ingredients in a small mixing bowl and mix thoroughly. Sauce will last for about one week refrigerated.

When it’s done, it will look something like this

Lots of people have the misconception that all vegetarian food is boring and flavorless, but there are actually endless options out there if you look for them. What’s your favorite vegetarian food?

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4 responses »

  1. Thanks Hannah, was looking for some good wraps on the net, and chanced on this. Have seen a very first time a spinach wrap. The whole recipe is mouth-watering. Definitely one to try for tomorrow’s lunch.

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