vegan mediterranean wrap

When you want a refreshing and savoury snack, this recipe is perfect for a hot summer day. Creamy avocado, tangy cashew sauce and fresh greens for a quick breakfast or snack.

It is easy to make, it doesn’t involve using heat, so your kitchen won’t get extra hot in the summer. It’s a quick snack and it can be fun to prepare it with someone else, even with the kids.

I created this recipe by chance, when I was feeling peckish one day and I wanted a filling snack, but I did not have a lot of ingredients in my kitchen. So I combined the few bits I had in my fridge and I came up with this awesome wrap. The blend of flavours is so good that I had to write an article here to share this simple and yummy meal.

You can use any type of wraps you want: white flour, whole wheat, multi-grain, no gluten or even homemade. The cashew cream can be made in advance and kept in the fridge for a few days until use.

Feel free to take them anywhere you go (after you manage to wrap them better than I do, I still need to master this skill). As with any perishable food, it’s recommended to eat it within two hours of sitting outside the fridge, so try and keep the wrap in a thermal bag, or better yet, eat it as soon as possible. 

And that is a wrap!

Vegan mediterranean wrap

Course Breakfast, Snack
Cuisine Mediterranean
Keyword avocado, breakfast, greens, mediterranean, plant based, snack, tofu, vegan, wrap
Prep Time 10 minutes
Servings 2 servings



  • 2 wraps with a 24cm diameter
  • 1 or 2 avocados depending on their size
  • 8 thick slices of smoked tofu
  • 10 green olives
  • 1 tsp hemp seeds
  • ½ tsp oregano
  • a handful of mixed greens
  • spring onion
  • a sprinkle of sumac
  • 4 tbsp of cashew cream

Cashew cream

  • 50 g raw cashew
  • 1-2 tbsp lemon juice
  • ½ tsp salt
  • 1 tsp nutritional yeast
  • 50 ml water



  1. Prepare all the ingredients, slice the avocado, smoked tofu, green olives and chop the spring onion.
  2. Add all the ingredients, the condiments and the sauce onto the wrap and enjoy a delicious refreshing meal.

Cashew cream:

  1. Soak the cashews in boiling water for 10 minutes, or let them soak overnight in the fridge in a bowl filled with water.
  2. Drain the water and add the cashews to your blender. Add the fresh water, lemon juice, salt, nutritional yeast and, if you want, the garlic powder.
  3. Blend until you get a smooth cream, for about one minute.