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  • Prep-time: / Ready In:
  • Makes 4 wraps

It’s easy being green with layers of crunch and flavor in these wraps that you can whip up in just 20 minutes. A thick slather of cilantro-studded chickpea spread binds fresh veggies together inside of soft whole wheat tortillas, making this the perfect grab-and-go lunch. Can’t find tomatillos or green tomatoes? Feel free to substitute regular red tomatoes or any other in-season produce that’s calling your name.

Green Wraps with Tahini Bean Spread


  • 1 cup canned no-salt-added chickpeas, rinsed and drained
  • ½ cup packed fresh cilantro
  • 1 tablespoon tahini
  • 1 tablespoon lime juice
  • ¼ teaspoon crushed red pepper
  • 4 7-to 8-inch whole wheat tortillas
  • 3 cups packed fresh baby spinach
  • 2 medium tomatillos or green tomatoes, very thinly sliced
  • 1 cup thinly sliced cucumber
  • ½ cup thinly sliced sweet onion


  1. For bean spread, in a small food processor or blender combine the first five ingredients (through crushed red pepper) and 2 tablespoons of water. Cover and process until smooth, adding water 1 tablespoon at a time as needed.
  2. Spread bean spread over tortillas. Top with the remaining ingredients. Roll up tortillas. If desired, cut wraps in half to serve.

Comments (4)

(5 from 1 votes)
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Chris Webb2 months ago
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Aren’t we supposed to eat oil free? Tortillas have oil in it, also they are made with white flower.
I have a hard time finding whole wheat and fat free tortillas.
Rick Esselstyn used to sell some at Whole Food, but they taste like card board.
For that reason I cannot make any wraps.

Cheryl D Garcia3 weeks ago
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So nice to see an idea, I have the same question and concern as Chris Webb. I’ve made the lentil flat bread and it seems to crack and break for me when I wrap it. However I think I’ll try using the Brown Rice Spring Roll Wrapper. Ingredients are brown rice, cassava, water green tea and salt.
I’m remembering Esselstyn’s response to the ‘it won’t kill you on occasion’ line….Moderation Kills.

Biff2 months ago
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Rich Roll says, (paraphrasing) “when I go out to eat with friends, I try to adhere to my diet. If I can’t, I eat the best I can and don’t make a fuss. It’s not going to kill me.”
In other words, do the best you can with what you have. Don’t not eat this because of oil in the tortilla. Maybe eat less of them. But, it’s one meal. It’s really not going to kill you. Lighten up.

Michael2 months ago
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Chris, I make these delicious three-ingredient (lentils, water, and salt) soft wraps from red lentils — they’re oil-free and taste amazing. I hope this makes a difference for you. 🙂

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about the author

Darshana Thacker

Darshana Thacker is chef and culinary project 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 for more.

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