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  • Prep-time: / Ready In:
  • Makes 8 wraps

These satisfying wraps make a great portable breakfast. Wrap them tightly in waxed paper and stash in the refrigerator for a meal on the go. Mashed chickpeas serve as a luscious base for the veggies, and white miso paste adds a burst of flavor. Feel free to get creative and swap in your favorite in-season fresh vegetables.  


  • 1 15-oz. can garbanzo beans (chickpeas), rinsed and drained
  • 3 cups shredded zucchini or yellow summer squash
  • ½ cup shredded carrot
  • ½ cup shredded radishes
  • ½ cup snap pea pods, thinly sliced diagonally
  • ½ cup chopped red onion or shallots
  • ¼ cup finely snipped fresh dill
  • 2 tablespoons white miso paste
  • 1½ teaspoons yellow mustard
  • 1 clove garlic, minced
  • Sea salt and freshly ground black pepper, to taste
  • 8 7- to 8-inch whole wheat flour tortillas
  • 16 lettuce leaves, stemmed and cut into large pieces


  1. For slaw, in a large bowl mash chickpeas. Stir in the next nine ingredients (through garlic). Season with salt and pepper.
  2. In a dry skillet heat tortillas, one at a time, on both sides until warm. Remove and cover with a towel to keep warm.
  3. To assemble, arrange lettuce and spoon slaw onto each tortilla just below the center. Fold bottom edge of tortilla over filling. Fold in opposite sides; roll up tortilla.

Comments (7)

(4.75 from 4 votes)
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SAnn1 year ago
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I made the base but used cucumbers and lettuce in a wrap because it’s what was on hand. Thank you, was easy and delicious. Will make again.

Dale2 years ago
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What is white miso paste?

Amanda1 year ago
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Soy Bean Paste that is very flavorful. It actually looks reddish brown. You can find it in the Asian aisle at the grocery store. You can substitute soy sauce for taste if you can’t find it but Miso is a paste and will be creamier.

Nicolas2 years ago
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These look delicious, now I just need to find some oil-free whole wheat flour tortillas… Any suggestion?

Lanie2 years ago
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I used what I had in the fridge which was a zucchini, yellow pepper, green onions. celery and radish for veggies. with the miso and yellow mustard and I used garlic powder because it was easier. Made a delicious wrap. I will have lunch for the week. These are so good I could eat them for every meal.
Thank You

Mike2 years ago
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After eating it we would suggest adding more flavor than just salt and pepper.

Lanie2 years ago
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Did you use the mustard and miso and garlic? I mixed these ingrediencies together using garlic powder for convenience and along with the salt and pepper it was delicious.

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about the author

Darshana Thacker Wendel

Darshana Thacker Wendel is a whole-food, plant-based chef and former culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit and follow her on Instagram for more.

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