These vegan Portobello Mushroom Wraps are packed with juicy, marinated mushrooms, crunchy vegetables, creamy dairy-free garlic sauce, and fresh herbs. They’re hearty enough for lunch or dinner and make an excellent meal-prep option.

Servings

4 wraps

Prep Time

20 minutes

Marinating Time

30 minutes

Cook Time

15 minutes

Total Time

1 hour 5 minutes

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Ingredients

For the Portobello Mushrooms

• 4 large portobello mushroom caps
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon soy sauce or tamari
• 3 garlic cloves, minced
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• ½ teaspoon ground cumin
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the Vegan Garlic Herb Sauce

• ½ cup unsweetened vegan yogurt (soy or coconut)
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• 1 small garlic clove, finely grated
• 1 tablespoon chopped fresh parsley
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1–2 tablespoons water (if needed)

For the Wrap Filling

• 4 large whole-wheat or spinach wraps
• 2 cups shredded romaine lettuce
• 1 cup cucumber, thinly sliced
• 1 large tomato, sliced
• ½ red onion, thinly sliced
• 1 avocado, sliced
• ½ cup shredded carrots
• ¼ cup fresh parsley or cilantro

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Instructions

Step 1: Clean the Mushrooms

1. Wipe mushrooms with a damp paper towel.
2. Remove stems.
3. Gently scrape out the dark gills if desired for a milder flavor.

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Step 2: Prepare the Marinade

In a shallow bowl, whisk together:

• Olive oil
• Balsamic vinegar
• Soy sauce
• Garlic
• Smoked paprika
• Oregano
• Cumin
• Salt
• Black pepper

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Step 3: Marinate

1. Add mushrooms to the marinade.
2. Coat both sides thoroughly.
3. Let marinate for 30 minutes, turning once halfway through.

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Step 4: Make the Vegan Garlic Herb Sauce

In a small bowl combine:

• Vegan yogurt
• Tahini
• Lemon juice
• Garlic
• Parsley
• Salt
• Black pepper

Whisk until smooth.

If the sauce is too thick, add water one tablespoon at a time until creamy.

Refrigerate until ready to use.

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Step 5: Cook the Mushrooms

Stovetop Method

1. Heat a large skillet or grill pan over medium-high heat.
2. Place mushrooms in the hot pan.
3. Cook for 5–6 minutes per side.
4. Brush with any remaining marinade while cooking.

Oven Method

1. Preheat oven to 220°C (425°F).
2. Place mushrooms on a lined baking tray.
3. Roast for 15–18 minutes.

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Step 6: Slice the Mushrooms

1. Allow mushrooms to cool for 2–3 minutes.
2. Slice into thick strips.

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Step 7: Warm the Wraps

1. Heat wraps in a dry skillet for 20–30 seconds per side.
2. Keep covered to stay soft.

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Step 8: Assemble

For each wrap:

1. Spread 1–2 tablespoons of vegan garlic herb sauce down the center.
2. Add lettuce.
3. Layer with:
   • Mushroom strips
   • Cucumber
   • Tomato
   • Red onion
   • Carrots
   • Avocado
4. Sprinkle with fresh herbs.
5. Drizzle with additional sauce.

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Step 9: Wrap and Serve

1. Fold the sides inward.
2. Roll tightly from the bottom upward.
3. Slice in half and serve immediately.

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Optional Add-Ins

• Hummus
• Roasted red peppers
• Pickled onions
• Baby spinach
• Grilled zucchini
• Sliced olives
• Jalapeños

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Nutrition (Approximate Per Wrap)

• Calories: 380–450
• Protein: 9–12 g
• Carbohydrates: 32–40 g
• Fat: 20–26 g
• Fiber: 9–12 g