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The Mediterranean Bliss Quinoa Wrap is a powerhouse of nutrition. At its core is quinoa, often hailed as a superfood, known for its impressive protein content and high fiber levels. This makes it an excellent choice for those looking to maintain a balanced diet or seeking a filling meal without excessive calories. Coupled with chickpeas, another fantastic source of plant-based protein, this wrap ensures that you’ll feel full and satisfied long after your meal.

Vegan Mediterranean Quinoa Wrap

Experience the delicious and nutritious Mediterranean Bliss Quinoa Wrap! This vibrant meal is packed with protein-rich quinoa, fiber-filled chickpeas, and a colorful selection of fresh vegetables, making it a great choice for a healthy lunch or dinner. Easy to prepare and perfect for meal prep, this wrap combines the goodness of the Mediterranean diet with plant-based ingredients. Elevate your dining experience with a creamy tahini dressing and your favorite herbs. Enjoy flavors that nourish and satisfy!
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Ingredients
  

1 cup quinoa, rinsed and drained

2 cups vegetable broth or water

1 can (15 oz) chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper (any color), diced

1 red onion, thinly sliced

1/2 cup Kalamata olives, pitted and sliced

1/2 cup fresh parsley, chopped

1/4 cup fresh mint, chopped

1/4 cup tahini

2 tablespoons lemon juice

2 tablespoons olive oil

1 teaspoon garlic powder

Salt and pepper, to taste

4 large whole wheat or spinach wraps

Optional: Hummus for spreading

Instructions
 

Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes or until all the liquid is absorbed. After cooking, fluff the quinoa with a fork and set aside to cool to room temperature.

    Prepare the Vegetables: While the quinoa is cooking, chop the cherry tomatoes, cucumber, bell pepper, red onion, and olives. Place all the prepared vegetables in a large mixing bowl and set aside.

      Make the Dressing: In a small bowl, whisk together the tahini, lemon juice, olive oil, garlic powder, salt, and pepper until the mixture is smooth and creamy. If you prefer a thinner dressing, gradually add a little water until reaching the desired consistency. Taste and adjust the seasoning if necessary.

        Combine Ingredients: Once the quinoa has cooled, add it to the bowl with the chopped vegetables along with the drained chickpeas. Pour the tahini dressing over the mixture and gently toss everything together until all ingredients are well coated. Finally, fold in the chopped parsley and mint for fresh flavor.

          Assemble the Wraps: Place the whole wheat or spinach wraps on a clean surface or cutting board. If using hummus, spread a generous layer on each wrap for added creaminess. Spoon a hearty portion of the quinoa vegetable mixture into the center of each wrap.

            Wrap It Up: Carefully fold in the sides of the wrap, then roll it tightly from the bottom to the top, ensuring the filling stays enclosed. If desired, you can slice the wraps in half for easier eating.

              Serve and Enjoy: Arrange the wraps neatly on a serving plate. They can be served immediately or wrapped in parchment paper for a convenient on-the-go lunch option.

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