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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.


  • 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, such as Ezekiel 4:9 Sprouted Whole Grain 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 (6)

(5 from 3 votes)
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Sally1 year ago
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These were delicious…i was hungry and chowed them down! The bean spread tasted great. I expected the tomatillos to be sour, but combined with the other ingredients, they had only the perfect amount of tang!

Chris Webb2 years 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.

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Hi Chris,

We recommend Ezekiel Sprouted Grain Tortillas, which are oil-free. To make your own tortillas at home, you might try our recipe:

Thank you,

Courtney Davison
Associate Editor for Forks Over Knives

Cheryl D Garcia1 year 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 years 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 years 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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Shelli McConnell

Shelli McConnell graduated with a bachelor of science in consumer food science and a minor in journalism from Iowa State University. She began her career as a home economist in the Better Homes & Gardens test kitchen before moving into an editorial position within DotDash Meredith. She has since freelanced for 25 years and has served as an editorial project manager for many books and magazines, including three editions of the Better Homes & Gardens New Cook Book. She has also developed thousands of recipes for publications including Forks Over Knives magazine; Eat This, Not That!; Diabetic Living; Better Homes & Gardens; The Magnolia Journal; and more. McConnell loves to entertain and inspire, so when she’s not in her office, she’s usually in her kitchen. Find her on LinkedIn.

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