Kale Wraps (Vegan & Easy)

View on a kale wrap sliced in half on a plate.

Make these kale wraps next time you are looking for a healthy and filling lunch that bursts with amazing flavors! They include tons of kale, chickpeas, carrots and a creamy garlic tahini sauce. This recipe is so versatile and perfect for meal prep, plus naturally vegan and dairy-free.

Prep Time15

Cook Time10

Total Time25

Course: Lunch

Cuisine: American

Keyword: burrito, healthy, kale, sandwich, Vegan, vegetarian, wrap

Servings: wraps

Calories: 490kcal

Author: Jessica Laroche

Ingredients

½ yellow onion finely diced
¾ cup carrots julienned or shredded
15 oz chickpeas rinsed and drained
3 packed cup kale (I like Lacinato kale), or about one bunch cleaned, stems removed and chopped

For the creamy sauce

¼ cup tahini
1 clove of garlic crushed
½ lemon juiced
2 tbsp nutritional yeast
1 tbsp capers
1 tsp dijon mustard
salt
3-4 tbsp water or enough to reach desired consistency

For the wraps

1 tomatoes
½ cup cucumber
4 large tortillas burrito size

Instructions

Whisk the sauce ingredients together in a bowl (tahini, garlic, lemon juice, capers, dijon, nutritional yeast and salt to taste). Add enough water to create a thick and saucy consistency, about 3-4 tablespoons (add one tbsp at a time).
Warm up a large pan with a little oil and then add the onion with a pinch of salt. Cook for about 5 minutes of medium-high heat until browned and softened. Add the chickpeas and stir. Use a fork or a potato masher to mash some of the chickpeas right into the pan (keep a coarse texture). Cook for another 2-3 minutes.
Then, add the carrots and kale, and stir to combine. Keep cooking until the kale softens, about 3-4 minutes.
Once the chickpea kale mixture looks done, then pour the tahini sauce over in the pan and stir to combine. Taste and adjust salt, lemon juice and nutritional yeast to your preference. Cook for one more minute just to warm up the sauce, then remove from the heat.
Heat the tortilla and then transfer some of the chickpea kale mixture to the bottom half of the tortilla. Garnish with chopped tomatoes and cucumber, and then roll. To roll: you can flip both sides of the tortilla over the filling, then flip the bottom and keep rolling up to the top while tucking the ingredients tightly inside. Slice in half and enjoy!

Video

Notes

To warm up the tortillas: you can either warm them up in a large pan on medium heat flipping them once in a while until done or pile up the tortillas you need and wrap them in aluminum foil, then heat them in a preheated oven (300º) for about 10-15 minutes.
Storage: you can make the kale mixture ahead and keep it in an airtight container in the fridge for 3-4 days. You can reheat or enjoy cold. The assembled kale wraps can be kept covered in the fridge for up to 24 hours.
Nutrition: please note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reasons.

Nutrition