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


  • For slaw, in a large bowl mash chickpeas. Stir in the next nine ingredients (through garlic). Season with salt and pepper.
  • In a dry skillet heat tortillas, one at a time, on both sides until warm. Remove and cover with a towel to keep warm.
  • 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 (21)

(5 from 4 votes)

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You could try low sodium soy sauce or coconut aminos or tamari (wheat free soy sauce) to get the umami flavor of the miso.


What can I use in place of miso paste that is low in sodium as I have to watch my salt intake due to chronic kidney disease

Lisa, Forks Over Knives Support

Hi Suzan, There are some great ideas by AM (above). You could also just leave it out. If you decide to try it, let us know how it goes!

Pamela Feldhues

You could also use collard greens (leaves blanched and vein sliced down) as a wrap. So good and getting more greens!

Gail Manson

I've been having problems with printing for ages. I have sent an email to you but it still isn't fixed. I right click on the recipe & can print it that way. I love your recipes by the way! Thank you!

Lisa, Forks Over Knives Support

Hi Gail, Sorry to hear you've been having trouble printing. This recipe prints fine for me, so perhaps it's a local issue. Have you tried using another browser, sometimes that's a good way to fix finicky tech issues. Let us know if you have success.

Eli Rankins

I'm so excited to try this recipe! It sounds like a great meal prep option for me to do ahead of going to work! FYI...I had no issues using the print function not sure what's going on there for others.

Peter Sullivan

How would tahini be as a replacement for miso sauce?

Megan Edwards

Hi Peter, Tahini has a very different taste than miso, so while you could use it as a replacement, it will be much more nutty and less salty than miso. If you use the tahini we recommend adding a pinch of sea salt just to deliver the depth of flavor the miso would have provided. Let us know how it turns out!

Gale Blackburn

Can't print the recipe... computer says not found. reasons?


Ditto ... print function not working for me either.

Iris Prandi

I cannot print out the recipe or get it added to my meal plan. Any idea why this is the case???

Megan Edwards

Hi Iris, There was a bug in the website that blocked access to the print button and Meal Planner for a day or two but that's been resolved now, so you should be good to go. Let us know how the recipe turns out!


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.


What is white miso paste?


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.


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


Ezekiel sprouted flourless tortillas have no oil.


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


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


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.

About the Author

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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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