Inspired by European pan bagnat, this salad-stuffed sandwich is an offbeat way to enjoy an array of seasonal produce. For a nice warm-weather meal or picnic, serve this with any of VegKitchen's Potato Salads or Cold Summer Soups. Photos by Hannah Kaminsky.
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Hungarian-Style Noodles with Cabbage and Poppy Seeds
The preparation of hungarian-style noodles with cabbage and poppy seeds can be simplified by using pre-shredded coleslaw cabbage, but fresh green cabbage is best.
Photos by Rachael Braun.
The preparation of this tasty Slavic-inspired dish can be greatly simplified by using pre-shredded coleslaw cabbage.
But for flavor, I prefer a fresh green cabbage.
For a complete, easy meal, serve with a simple bean dish and a salad of mixed greens, tomatoes, peppers, and carrots.
For more healthy and light vegan meal ideas, check out these creative vegan salads and these lighter seasonal vegan pasta recipes.
Recipe
Hungarian-Style Noodles with Cabbage and Poppy Seeds
The preparation of this tasty Slavic-inspired dish can be greatly simplified by using pre-shredded coleslaw cabbage, but for flavor, I prefer a fresh green cabbage.
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Servings:
Ingredients
- 2 tablespoons olive oil
- 1 large onion quartered and thinly sliced
- 1 small green or ½ medium savoy cabbage cut into long, thin shreds
- ¼ cup dry white wine
- 10 to 12 ounces flat egg-free noodles such as spelt ribbons or rombi
- 1 tablespoon vegan buttery spread such as Earth Balance
- 1 tablespoon poppy seeds more or less as desired
- Salt and lots of freshly ground pepper to taste
Instructions
- Heat the oil in an extra-wide skillet or stir-fry pan. Add the onion and sauté over medium heat until golden.
- Add the cabbage and wine, then cover and cook, stirring occasionally, until the cabbage is limp just beginning to brown lightly, about 10 to 12 minutes.
- Meanwhile, cook the noodles in plenty of rapidly simmering water until just tender. Drain and transfer to a large serving container, then stir in the Earth Balance.
- Add the cabbage mixture and poppy seeds to the noodles and toss gently but thoroughly. Season to taste with salt and lots of pepper, and serve at once.
Nutrition (Estimate per Serving)
Calories: 249kcalCarbohydrates: 38gProtein: 8gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gSodium: 312mgPotassium: 447mgFiber: 6gSugar: 4gVitamin A: 1589IUVitamin C: 48mgCalcium: 120mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Spring Vegetable Tart
This spring vegetable tart looks like a work of art, but it's so easy to accomplish. Puff pastry isn't the healthiest item in the world, but for special occasions, it transforms simple ingredients into something fun and festive. Use a name brand (these are most often vegan, though it doesn't hurt to check the ingredients), and make sure to give it a good 45 minutes to an hour to thaw out-not less, and ideally, not much more. This makes two rectangular tarts that are easy on the cook and gorgeous to behold. Recipe adapted from Vegan Holiday Kitchen. Photos by Susan Voisin.
Avocado and Pinto Bean Salad
Here's an easy salad with a Southwestern flair. A tasty combo of avocado and pinto beans, this goes well with simple quesadillas and other tortilla specialties that don't themselves contain beans. This also makes a great portable lunch along with stoneground tortilla chips and some seasonal fruit. Photos by Hannah Kaminsky. [Read more...]
VegKitchen's Vegan Chili Recipe Round-Up
There has rarely been a comprehensive collection of vegetarian or vegan recipes, in print or online, that didn't include at least one recipe for chili. Bean-based chills are warming, hearty, and inexpensive. They're as welcome for everyday meals as they are for parties and potlucks. They freeze well and are also a great lunchbox option. Here's a handful of chili varieties to choose from. [Read more...]
Smoky Lentil and Sweet Potato Chili
Lentil chili is deliciously offbeat, especially with the addition of sweet potato. Smoky spices, intended for grilling, are readily available in the spice section of supermarkets, and add a bold but not overly hot flavor to the stew. I like to serve this with fresh greens, steamed or sautéed and a simple slaw-style salad. Stone-ground tortilla chips and some salsa are also welcome! [Read more...]
Lunch Box Pasta Salad
This simple pasta salad makes a nice change of pace from sandwich fare. Featuring kid-friendly veggies, you can dress it in a way you think would be most appealing. Vary the vegetables according to your child’s preference. You can make this for dinner, then use leftovers for the lunch box (moisten with additional dressing as needed), or just make it for lunch-packing from the get go, for which it yields a generous number of servings. If you're looking for more lunch ideas, you might enjoy our post, Healthy School Lunch Recipes and Tips. [Read more...]
Tempeh, Kale, and Sweet Potato Skillet
This supremely nourishing trio of ingredients—tempeh, kale, and sweet potatoes—are the basis of a quick, colorful, and comforting meal. It's an adaptable dish, too—don't like tempeh? Use tofu, seitan, or a can of chickpeas or white beans instead. It's great with chard in place of kale, as well. Great served with any of the slaw recipes on this site. Photos by Evan Atlas. [Read more...]
Avocado and Chickpea Sandwich Spread
Pairing the great flavors of avocado and chickpeas, this tasty sandwich spread was inspired by the avocado tartine offered at the restaurant chain Le Pain Quotidien. These eateries are all over NYC and are spreading elsewhere, which is great, as I’m completely addicted to that sandwich. Here’s an easy way to recreate it at home — also a good thing, as I’m quite addicted to avocado, plain or embellished. Photos by Hannah Kaminsky. [Read more...]
Beer-Stewed Pinto Beans (Frijoles Borrachos)
The word "borracho" was a nineteenth-century north-of-the-border term for a drunkard, and so the name of this recipe literally means "drunken pinto beans." Simmering the pintos in beer, and embellishing with jalapeño peppers and fresh cilantro gives them a unique flavor. Serve this with tortilla or rice specialties that don't themselves contain beans. Delicious as a side dish with Southwestern flavored dishes like Baked Rice with Cheese and Green Chiles or Tofu Rancheros. Or, you can use this as a tasty filling for soft tacos or wrap them into tortillas for simple burritos. Photos by Evan Atlas. [Read more...]
Avocado and Sweet Potato Quesadillas or Soft Tacos
Combining sweet potatoes, avocados, and vegan cheese in soft tacos or quesadillas is downright sensuous. Whether you make these into soft tacos or crispy quesadillas, serve with plenty of napkins! For a bigger crowd or hungrier eaters, double the recipes, as these go down easy! Photos by Hannah Kaminsky.
Curried Sweet Potatoes with Chard and Chickpeas
A superb fusion of flavors permeates this nourishing harvest dish of sweet potatoes and chard. Serve like a stew in shallow bowls, accompanied by warm flatbread. This recipe works well with other greens, as you'll see in the variations following the recipe. From Wild About Greens. Photo by Susan Voisin, FatFree Vegan Kitchen. [Read more...]
Veggie Deli Heroes with Herb Mayonnaise
These vegan heroes bridge the gap between not wanting to cook and not wanting to do take-out. They're also a good choice for brown-bag lunch, picnics, or warm summer nights. Add baked sweet potatoes and some sliced fresh fruit, and you've got a reasonably nutritious meal in a short time. While we're not all that much into "fake meat" in our VegKitchen, these are very appealing to die-hard meat eaters and hungry teens. Look for brands such as Tofurky, that don't use soy protein isolate to make their deli slices. Photos by Evan Atlas. [Read more...]
Vegan Pasta Bolognese
In this vegan adaptation of pasta Bolognese, a classic Italian specialty, the tomato sauce is made meat-free with high-protein quinoa and flavored with wine, garlic, bell pepper, and seasonings. Simple and hearty, this is a perfect weeknight meal served with a colorful salad. Photos by Hannah Kaminsky. [Read more...]
Southwestern Pasta Salad with Avocado and Peppers
This pasta salad featuring peppers, avocado, and corn has a delectable southwestern flavor. For a nice warm-weather meal, serve with a simple bean dish or vegan quesadillas. Photos by Rachael Braun. [Read more...]
Vegan Jambalaya
Spicy bits of vegan sausage lend an authentic flair to this simple vegan take on Jambalaya, a Creole-Cajun classic. Serve with any type of coleslaw and fresh corn bread for a hearty, satisfying dinner. Photos by Evan Atlas. [Read more...]
6 Offbeat Veggies That are Worth a Try
In my experience, I've found that those who like vegetables are particularly fond of the tried-and-true varieties. Broccoli, carrots, peas, potatoes, sweet potatoes, and corn occupy the top rung. "Second string" vegetables include cauliflower, green beans, greens, squashes, and such. If those in your household are open to new vegetable adventures, here are a few veggies that you may not think of buying regularly, but which might add fun and variety to your everyday repertoire.
Brussels Sprouts
Okay, so Brussels sprouts aren't exactly "offbeat," but they may be one of the vegetables you hated as a child. I list them here, though, because I think they're underused and under appreciated. Cook them just until done, and these tiny cabbages are delightful. When eating overcooked Brussels sprouts, I can see where the prejudice may set in. Serve your perfectly cooked sprouts to your family with an air of excitement-it may be contagious!
- Maple-Sriacha Roasted Brussels Sprouts with Cranberry Wild Rice
- Wine-Glazed Brussels Sprouts
- Tempeh Stew with Brussels Sprouts, Sweet Potatoes, and Shiitakes
Edamame
Fresh green soybeans have become widely available in the West in the past few years. Resembling baby lima beans-but less mealy and more flavorful-edamame (eda-MA-may) are a popular appetizer in Japanese restaurants. In midsummer, I get fresh edamame from my local farm markets. Cook them in their shells for about 10 minutes, then pop them open and eat them at room temperature-much like green peas. Edamame are quite easy to find in frozen form in natural foods stores, either in or out of the shell.
- Asian-Flavored Edamame and Tofu Chopped Salad
- Quinoa with Edamame and Oranges
- Edamame Salad with Red Bell Pepper
Jerusalem Artichokes
Also marketed as "sunchokes," these knobby roots have no connection with Jerusalem nor do they bear any resemblance to the more common, leafy artichokes. They are related in some way to the sunflower plant, however. These veggies have a texture that is a cross between a water chestnut and a white potato and a flavor that is pleasant but hard to describe. Jerusalem artichokes can be scrubbed, sliced, and eaten raw alone or in salads, or quickly sautéed in a little olive oil.
Jícama
Another offbeat root, jicama (pronounced HICK-a-mah) is native to the American Southwest, and until the last decade or so was not easy to find outside that realm. Now you will find jicama in well-stocked supermarkets and produce stores from west to east. Sweet, crunchy, and a bit more watery than other roots, jicama is-like the Jerusalem artichokes-good sliced and eaten raw, used in salads, or sautéed.
Leeks
A member of the onion family, leeks resemble oversized scallions. Only the white and lightest green parts are edible. The dark green leaves may be washed well, chopped, and used to flavor homemade vegetable stock, or you can simply discard or compost them. Chop leeks and rinse very well before using. Sautéed leeks are wonderful in soups and paired with potatoes or cabbage. But you can always substitute them for ordinary onions.
- Simmered Tofu with Leeks and Tomatoes
- Sautéed Carrots and Leeks
- Mashed Sweet Potatoes with Leeks and Peas
Spaghetti Squash
Winter squashes are not often great favorites of children (unless pureed into soups or otherwise disguised), but spaghetti squash may be the exception to this rule. Once baked, the flesh comes out in spaghetti-like strands, and children can get great enjoyment from "combing out" those strands with a fork (provided of course, that the squash is cool enough to handle). I like to serve spaghetti squash in its simplest form, sautéed in a little olive oil or Earth Balance, and seasoned with salt and pepper. Some people like to eat their spaghetti squash with marinara sauce as a low-carb substitute for pasta.
Baked Eggplant Stacks with Cashew Ricotta
A twist on a classic Italian meal features baked eggplant slices stacked with cashew ricotta, balsamic infused baby spinach and your favorite marinara sauce. Just add a colorful salad and fresh whole grain bread (or a simple pasta or grain dish) for a fantastic meal. Make sure to start soaking the cashews and pine nuts for the "ricotta" well ahead of time. Contributed by Jennifer Strohmeyer, from Virtually Vegan Mama. [Read more...]
Spicy Thai Braised Kale and Tofu
Kale, tofu, and peanut butter join forces to create a tasty, nutrition-packed dish. Serve with brown rice or quinoa and a colorful salad for a great weeknight meal. Recipe and photos from Eat to Live Cookbook* by Joel Fuhrman, M.D. © 2013 HarperOne; reprinted by permission. [Read more...]
Curried Lentil, Potato, and Cauliflower Soup
This hearty lentil soup features a slew of compatible ingredients, including potatoes, cauliflower, and spinach or arugula. It all melds together in a garlicky, mildly curried broth. Add a fresh flatbread and a simple salad for a satisfying meal. [Read more...]
Hearty Lentil and Potato Soup with Leafy Greens
This satisfying soup features lentils, potatoes (and optional sweet potatoes) and greens, a trio of compatible ingredients in a mildly curried broth. This is a wonderful soup to come home to on a cold late fall or winter day, so make it on a quiet Sunday and enjoy it when you come home from work the next day. It’s also a good choice to pack in a Thermos, to take to work or school.
Serves: 6 to 8
- 2 tablespoons olive oil
- 1 large onion, chopped
- 4 to 6 cloves garlic, minced
- 1 cup raw brown or green lentils, rinsed
- 1 large celery stalk, diced
- 6 cups water
- 2 large potatoes, scrubbed and diced (or use 1 large potato and 1 medium-large sweet potato)
- 15- to 16-ounce can diced tomatoes, undrained (try fire-roasted for extra flavor)
- 2 to 3 teaspoons good-quality curry powder, or more, to taste
- 1 tablespoon salt-free seasoning blend (like Frontier or Mrs. Dash)
- 6 to 8 ounces leafy greens, washed, stemmed, and chopped (use chard, kale, collard greens, spinach, or arugula - or a combination of whatever you have on hand)
- ¼ cup chopped fresh cilantro, optional
- Juice of ½ lemon
- Salt and freshly ground pepper to taste
Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden.
Add the lentils, celery, garlic, and water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 10 minutes.
Add the potatoes, tomatoes, and curry powder, and seasoning blend, and simmer gently until the potatoes and lentils are tender, about 20 to 30 minutes longer.
Stir in the greens, cilantro, and lemon juice. Adjust the consistency with more water as needed, then season with salt and pepper. Simmer over very low heat for another 5 minutes. Serve at once or if time allows, let stand off the heat for an hour or so, then heat through before serving.
- Here are more recipes for Lentils and Peas.
- Here are more Warming Winter Soups.
Big Quesadillas with Refried Beans, Spinach, and Avocado
A sweet and spicy pineapple salsa adds an intriguing flavor element to these easy vegan quesadillas featuring convenient baby greens, prepared refried beans, avocado, and tomato. If you're short on time, skip the homemade salsa, and use a prepared pineapple or mango salsa instead. Either way, finish the meal with a simple salad. For heartier appetites, add some cooked quiona or a baked sweet potato. Photos by Evan Atlas.
Open-Faced Avocado and Bean Sandwiches
Here’s a quick and easy sandwich idea that can save you in a pinch when you need a quick lunch or dinner. Mashed avocado is mixed with tomato and lemon or lime and topped with a sprinkling of your favorite bean. Keep more of the beans nearby for extra protein. Serve with sweet or regular potato and salad (or a warming soup) for a simple and gratifying meal! [Read more...]
Rice-Stuffed Delicata Squashes
My husband certainly has a way with his vegetable garden. Each year there’s one or another crop that becomes, to put it politely, overabundant. The first year, it was tomatoes. The phrase, “too many tomatoes” was particularly resonant for me, as my overindulgence triggered an allergy (fortunately, temporary) resulting in itchy hives. The following year, the culprit was Swiss chard. Though mildly annoying at the time, my bewilderment over what to do with this profusion of greens led to my writing a book (my latest, Wild About Greens) on leafy greens of all sorts.
Mouthwatering Mashed Potatoes with Groovy Onion Gravy
Have a fabulous celebration with these mashed potatoes and gravy, a must-have on the dinner table during the holidays - they're a welcome addition for both vegan Thanksgiving and Christmas dinner menus. Try some of the variations for both recipes and make it even more fun! Contributed by Beverly Lynn Bennett, from The Complete Idiot's Guide to Vegan Living*. Photos by Hannah Kaminsky.
Hearty Lentil Soup
The earthy flavor of these protein-packed legumes shines in this basic rendition of lentil soup. Make sure to see the variations listed below the recipe. This is perfect as a soup centerpiece, served with crusty bread or fresh cornbread, and any kind of salad you enjoy.
Classic Ratatouille
This classic French vegetable stew is a perfect way to enjoy several abundant summer garden vegetables — eggplant, zucchini, peppers, and tomatoes —in a single, savory dish. Fresh basil, and oregano or thyme provide extra pleasure for both the palate and the eye. Serve on its own with crusty bread, or over pasta or polenta. [Read more...]
Stewed Spaghetti Squash
Spaghetti squash is a “fun” vegetable if ever there was one. This unique squash is delicious as well as entertaining, with its spaghetti-like flesh. Serve as a side dish with grain pilafs that include quinoa or wild rice. Complete the meal with a simple salad. Photos by Rachael Braun. [Read more...]
Tempeh, Cauliflower, and Cashew Curry
Even those who aren’t quite sold on tempeh will be enticed by this delectable, veggie-filled curry. Cauliflower, potatoes, plenty of spices, and tasty cashews add up to a colorful and warming stew. Photos by Evan Atlas.
Miso-Ginger Red Beans with Quinoa and Broccoli
Red beans, broccoli, and tomatoes are enveloped in a gingery miso sauce. It’s unusual to give a bean dish an Asian spin, but the balance of colors, textures, and flavors in this dish work very well. Quinoa makes a perfect bed of grain for this dish, though feel free to serve over rice or millet, or on its own in shallow bowls. Photos by Hannah Kaminsky. [Read more...]
Southwestern-Flavored Kale Salad
Kale, corn, avocado, and tomatoes add up to a seriously delicious salad. With the optional beans, it's a fantastic main dish salad. Without the added beans, it's a great companion to tortilla specialties containing beans-burritos, enchiladas, and the like. Recipe adapted from Wild About Greens by Nava Atlas. Photos by Rachael Braun. [Read more...]
Pasta Puttanesca (Pasta with Olive Sauce)
The simplicity of this Neopolitan recipe belies its luscious flavor. Studded with green and black olives and a generous helping of ripe tomatoes, this is a quick pasta dish that's perfect for a summer evening. You can enjoy it any time of year, though, so long as you can use flavorful tomatoes. Serve with a green vegetable and a big salad of mixed greens tossed with chickpeas or other beans. Use good olives that come pre-pitted from your market's olive bar. Photos by Hannah Kaminsky.
Cabernet-Red Onion Jam
This sweet and savory jewel-tone red onion jam, which can be made a day or several days ahead. This is what you want to serve with Chickpea-Zucchini Farinata. It's also good with flatbread, dolloped on grain dishes, and with fresh, ripe tomatoes.
[Read more...]
Vegan Pasta Salad
This simple vegan pasta salad is easy to throw together in just 15 minutes. It's loaded with fresh veggies and tossed with a flavorful vinaigrette.
This veggie-filled pasta salad is always a crowd-pleaser. Broccoli, carrots, yellow squash, briny olives and sun-dried tomatoes make this a colorful dish that's loaded with flavor.
This is a great choice for a vegan potluck recipe or any of those weather occasions. Perfect for a summer cookout! This is one of my go-to recipes anytime I need to feed a large group of people.
This vegan pasta salad is:
- Ready in just 15 minutes!
- Loaded with fresh, healthy veggies
- Kid-friendly
- Great for serving a crowd
So let's get cooking!
Tips, Tricks, & Variations
Vinaigrette Dressing
To keep this recipe quick and easy, we used a packaged Italian Vinaigrette. I love this one from Garlic Expressions, but you can use any brand that you prefer.
You can also make your own homemade vegan salad dressing. Or try a new flavor like a cilantro-lime dressing for a fun twist.
Mix up the Veggies
This pasta salad will work with just about any fresh veggies, so feel free to use whatever is in season near you! Cauliflower and zucchini are great choices, or toss in some canned artichoke hearts before serving.
More Recipes
If you love this vegan pasta salad be sure to check out these other vegan pasta salad recipes and these other delicious vegan pasta recipes.
Photos by Evan Atlas.
Recipe
Vegan Pasta Salad
This simple vegan pasta salad is easy to throw together in just 15 minutes. It's loaded with fresh veggies and tossed with a flavorful vinaigrette.
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Servings:
Ingredients
- 10 to 12 ounces tricolor or whole-grain rotini or other twisty pasta
- 2 broccoli crowns large, cut into bite-size pieces and florets
- 3 carrots medium, peeled and sliced on the diagonal
- 1 cup yellow summer squash diced
- ½ cup black or green olives sliced
- 1 red bell pepper medium, cut into narrow strips
- 15 ounce kidney beans canned, drained and rinsed
- ¼ cup sun-dried tomatoes
- 2 scallions thinly sliced
- ¼ cup fresh parsley chopped
- 2 tablespoons fresh dill minced
- ½ cup vinaigrette dressing homemade or prepared, plus extra as needed
- Juice of ½ lemon
- Salt and freshly ground black pepper to taste
Instructions
- Cook the pasta in plenty of rapidly simmering water until al dente. Once it's just about done, plunge the broccoli, carrots, and squash into the water and cook for another minute or so.
- Drain and rinse the pasta and vegetables under cool running water in the colander, then drain well again.
- Combine the pasta and vegetable mixture and all the remaining ingredients in a large serving bowl, and toss well. Let stand for a few minutes, then taste to see if you need more vinaigrette, lemon juice, and/or salt and pepper.
- Serve at once or cover and refrigerate until needed.
Nutrition (Estimate per Serving)
Calories: 480kcalCarbohydrates: 74gProtein: 20gFat: 14gSaturated Fat: 2gSodium: 282mgPotassium: 1410mgFiber: 15gSugar: 10gVitamin A: 7362IUVitamin C: 218mgCalcium: 157mgIron: 5mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Summer Squash, Green Bean, and Chickpea Salad
This appealing mix of yellow summer squash, green beans and chickpeas is especially welcome when slender fresh green beans are abundant. It makes a great summer salad that can be a main dish, served with crusty bread and fresh corn, or as a side dish for vegan quesadillas or grain dishes.
Hummus, Cucumber, and Avocado Wrap
Creamy hummus, crisp cucumber, and buttery avocado come together in this fresh, no-cook wrap that's perfect for lunch or a light dinner. It's simple, satisfying, and proof that a handful of good ingredients can carry a meal.
There are days when turning on the stove feels unnecessary. That's where this vegan wrap earns its keep.
It's cool, crisp, and layered with texture - the kind of lunch you can throw together in minutes but still feel good about eating. The hummus brings savory depth, the cucumber adds crunch, and the avocado makes everything feel a little more substantial. Wrapped up tightly in a soft tortilla or flatbread, it's portable, practical, and surprisingly filling.
What I like most about this combination is how balanced it feels. Nothing competes. The flavors are clean and straightforward, which makes it easy to customize depending on what you have on hand. It's the kind of recipe that fits seamlessly into busy days - and one you'll likely memorize after making it once.
It goes especially well with quinoa tabbouli, or any potato salad. Or you can feel free to serve this up all on its own! Photos by Lori Maffei.
This Hummus, Cucumber, and Avocado Wrap Is…
- Completely no-cook, perfect for warm days
- Creamy and crunchy with great texture contrast
- Plant-based and dairy-free
- Easy to customize with extra vegetables or greens
- Ready in under 15 minutes
Key Ingredients & Substitutions
Hummus - Use your favorite variety - classic, roasted garlic, or even a lemon hummus all work well. The hummus acts as both flavor base and "glue" to hold everything together. You can even make your own homemade hummus!
Substitution tip: If you don't have hummus, mashed white beans with olive oil, lemon juice, and salt make a great, quick stand-in.
Cucumber - Thinly sliced cucumber adds freshness and crunch. English cucumbers are ideal since they have fewer seeds and thinner skins, but standard cucumbers work as well.
Avocado - Ripe, but still slightly firm, avocado slices provide creaminess and make the wrap more satisfying.
Tortillas or Wraps - Large flour tortillas are easiest to roll tightly, but whole wheat or spinach wraps work nicely too.
Optional Add-Ins - Baby spinach, arugula, shredded carrots, sliced red onion, or a squeeze of lemon juice all complement the base ingredients without overpowering them.
Variations
- Turn It Into a Bowl - Skip the tortilla and layer everything over greens or grains for an easy hummus bowl.
- Spice It Up - Spread a thin layer of harissa or add some crushed red pepper flakes for gentle heat.
- Make It Mediterranean - Add sliced olives, chopped tomatoes, and a sprinkle of dried oregano.
- Add Protein - Layer in baked tofu strips or chickpeas for extra protein power.
Storing the Wraps
These wraps are best enjoyed fresh, but with a little care, you can prep them ahead.
Short-Term Storage (Up to 24 Hours):
If making in advance, wrap them tightly in parchment paper or foil and store in the refrigerator. The key is minimizing air exposure to prevent the avocado from browning. A light squeeze of lemon over the avocado before rolling helps slow oxidation.
Ingredient Prep Option:
For the freshest texture, you can prep the components separately - slice the cucumber, mash or slice the avocado (with lemon), and portion the hummus - then assemble just before eating. This keeps everything crisp and vibrant.
Avoid Freezing:
These wraps don't freeze well. The cucumber releases water and the avocado changes texture once thawed, which can make the wrap soggy.
If packing for lunch, keep it chilled with an ice pack and slice just before serving for the neatest presentation.
Recipe
Hummus, Cucumber, and Avocado Wrap
Fresh and easy hummus, cucumber, and avocado wrap made with simple ingredients and no cooking required. A creamy, crunchy plant-based lunch ready in minutes.
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Servings: wrap
Ingredients
- 1 whole-grain tortilla
- 2 tablespoon hummus homemade or store-bought
- ¼ medium cucumber thinly sliced, adjust amount to taste
- ½ small tomato thinly sliced, adjust amount to taste
- ½ avocado peeled, pitted, and sliced
- ½ cup mixed greens such as romaine or baby spinach, thinly shredded
Instructions
- Place the tortilla on a plate or cutting board.
- Spread generously with hummus (though not so much that it will ooze from the sandwich).
- Arrange a row each of cucumber, tomatoes, and avocado down the center.
- Cover with a big handful of the leafy greens of your choice.
- Fold two opposite sides of the wrap over the center, then roll up snugly, making sure the ends stay tucked in.
- Cut in half to serve.
Notes
Feel free to adjust the ingredient quantities to your personal liking in this wrap!
Nutrition (Estimate per Serving)
Calories: 358kcalCarbohydrates: 39gProtein: 9gFat: 21gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gSodium: 408mgPotassium: 762mgFiber: 12gSugar: 5gVitamin A: 798IUVitamin C: 23mgCalcium: 119mgIron: 3mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Photos taken by Lori Maffei.
Southwestern Summer Succotash
In this Southwestern variation of succotash, the bright melange of the freshest corn, tomatoes, summer squash and chilies makes for a wonderful celebration of the summer harvest. Serve with Easy Vegan Quasadillas or Soft Tacos for a tasty meal. I like to steam the green beans separately and add at the last minute, because their cook time is unpredictable, and I like them to be bright and just tender-crisp in the dish. [Read more...]
Mashed Potato Burritos
Once you've got cooked or baked potatoes ready and mashed, these tasty burritos come together quickly. Serve with a simple bean dish if you'd like extra protein, and a salad. Pictured here is Southwestern-Flavored Kale Salad. Photos by Rachael Braun. [Read more...]
Tofu Scramble with Jalapeño and Cilantro
This delicious scrambled eggs-without-the eggs recipe works well for breakfast, lunch, dinner, late night, any time you’re in the mood. Feel free to change up any vegetables with what’s fresh at your local farmers market. Recipe and photo by Ellen Kanner, who contributes Meatless Monday Musings to VegKitchen. If you'd like to serve this with the delicious slightly sweet quick bread depicted, here's the recipe for Vegan Figand Walnut Bread. [Read more...]
Kale, Quinoa, and Artichoke Salad
Any time you put kale and quinoa together, it’s a winning duo. Not only are they both nutritional powerhouses, they taste and look fantastic together. Cook quinoa ahead of time, and this salad can be made in a snap. For an easy meal, serve with Sweet and Savory Sautéed Tofu, and corn on the cob or baked sweet potatoes. Photos by Hannah Kaminsky.
Barley Salad With Fresh Corn and Peas
Barley and fresh corn are a companionable duo in this simple and hearty cold dish that's great for everyday meals or potlucks. To complete the meal, serve with a simple cold bean dish such as those featured in Bean Salads. Photos by Hannah Kaminsky. [Read more...]
Greek Potato Stew with Zucchini and Green Beans
Here's a simple Greek potato stew bursting with summery flavors — green beans and zucchini in a mellow tomato base. A fresh, crusty bread rounds out the meal along with a big green salad with some chickpeas tossed in. For a company meal, add Olive Bar Medley with Tofu "Feta" as an appetizer, and a good wine. [Read more...]
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