Main image of Za'atar & Mint Veggie Wraps

Za'atar & Mint Veggie Wraps

20 min

Meal
Za'atar is the name of a herb that's traditionally dried in the sun and then mixed with sesame seeds, sumac, and several other flavourful spices. It's commonly eaten with pita (round flatbread) and dipped in olive oil, or used on baked bread, hummus or to season vegetables with! For this recipe, we chose to season the veggies with our own homemade Za'atar spice mix. These wraps are filling and flavour-packed, quick to make, and incredibly wholesome.

wraps

Total

20 min

Prep

10 min

Cook

10 min

Contains

Soy symbol

soy

Sesame symbol

sesame

Swap out

Gluten symbol

gluten

Free from

Peanut symbol

peanut

Treenut symbol

tree nut

Ingredients

Za'atar veggies

  • 1 Tbsp (15 mL)
    olive oil
  • 1 tsp (2 g)
    whole cumin seeds
  • 1
    small zucchini, chopped into bite-sized pieces
  • 1
    small eggplant, chopped into bite-sized pieces
  • ½ tsp
    salt
  • 1½ cups (297 g)
    cooked brown lentils
  • 1
    green bell pepper, chopped into bite-sized pieces
  • 1½ Tbsp (10 g)
    za'atar spice mix

Garlic yogurt sauce

  • 1 cup (240 mL)
    unsweetened soy yogurt
  • 2
    cloves garlic, crushed
  • ½
    lemon, juiced
  • 2 Tbsp (4 g)
    fresh mint leaves, thinly sliced
  • ¼ tsp
    salt

Wraps

  • 4
    pita wraps
  • 1 cup (35 g)
    romaine lettuce, thinly sliced
  • 2
    medium tomatoes, diced
  • 2 Tbsp (30 mL)
    tahini
  • ½ cup (123 g)
    hummus (optional)

Optional garnish

  • fresh mint leaves
  • hot sauce
  • lemon slices
  • pomegranate seeds
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Directions

  1. To a large pan on high heat, add the oil, and when hot, add in the cumin seeds. Give this a couple of stirs in the hot oil, just to toast it a bit, before adding the zucchini, eggplant, and salt. Cook this for 3 - 4 minutes, stirring occasionally to prevent burning.
  2. Add the lentils, bell pepper, and za'atar mix to the pan. Stir, drop the heat to medium and cover with a lid. Cook until the veggies are softened to your liking, about 8 - 10 minutes.
  3. To make the yogurt sauce, to a medium bowl, add in the yogurt, garlic, lemon juice, mint leaves, and salt. Stir, and set aside.
  4. Toast your bread, if desired. We like to brush a bit of water on both sides of the pita bread, and then add it to the preheated skillet to toast for a few seconds, or until it warms up and crispens a bit.
  5. To assemble the pita, lather on a few spoonfuls of the yogurt sauce, followed by some lettuce, the sautéed veggies, diced tomatoes, and then finally, we'll drizzle overtop some tahini. Spreading some hummus in the wraps is always delicious, but optional. Fold the wraps, and enjoy!

Storage

  • Best if enjoyed immediately.
  • Wraps, fillings, and sauce can be stored separately in airtight containers in the fridge for up to 3 days.
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Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 15%

• pita wrap

Proteins 20%

• cooked brown lentils

• unsweetened soy yogurt

• tahini

• hummus

Fruits & Veggies 65%

• small zucchini

• small eggplant

• green bell pepper

• clove garlic

• lemon

• fresh mint leaves

• romaine lettuce

• medium tomato

Calcium

• unsweetened soy yogurt

Fat

• olive oil

• tahini

• hummus

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Carol - May 23, 2022, 3:10 p.m.

I decided to make this recipe because I had the ingredients in my garden and a bag of lentils. My 47 year old daughter enjoyed it with us and said it was the best meal she had ever had! She raved constantly about and said she could eat it every day. My husband and I loved it too and I will be making it on a regular basis. I love your channel, thank you for all your creative ideas and amazing recipes.

PUL Team - May 24, 2022, 2:56 a.m.

Aww it means so much, Carol! Thank you for helping make our PUL community so special 💛

Reply
Yinka - March 29, 2022, 1:12 p.m.

Delicious! Super refreshing and flavorful, and all of the flavors come together seamlessly! This will definitely become part of my recipe rotation. Thanks a ton, Sadia!

PUL Team - March 29, 2022, 8:55 p.m.

We're so glad it's being enjoyed, Yinka, thank you!

Reply
Kelsi - Feb. 12, 2022, 12:26 a.m.

The za’atar wrap is sooo delicious this might be my favorite meal right now. I’m a dialysis patient so I didn’t add any lentils and swapped the tomatoes for pomegranate. I also enjoyed cilantro on this dish just as much If not more than the mint. I also ate it on top of basmati rice it’s so versatile and yummy.

PUL Team - Feb. 14, 2022, 2:37 a.m.

Thanks for sharing your experience with it, Kelsi! Wishing you an abundance of health and wellness ✨

Reply
Isobelle - Feb. 11, 2022, 9:06 a.m.

This was easily the tastiest wrap I've ever had! I loved the combination of spices, the tangy yoghurt sauce, tahini and hummus. Not to mention being incredibly filling and nutritious! I used a mixed herb seasoning on the veggies, but will try to find the Za'atar mix...I also replaced soy yoghurt with an unsweetened coconut yoghurt, since I couldn't find any in my area.

The recipe was enough for many servings - so I'll have plenty left for the rest of the week! Thank you PUL 😊

PUL Team - Feb. 11, 2022, 5:07 p.m.

Such a massive compliment, Isobelle, thank you! In case you're interested and haven't already seen it yet, we also have a Za'atar Spice Mix recipe here: pickuplimes.com/recipe/zaatar…

Reply
Florentina - Jan. 12, 2022, 1:40 p.m.

I made this today for lunch. When I put in the spice mix, I first wasn't sure of how it's gonna taste, but once I wrapped it together and tasted it, my doubts went away. I think overdid it a bit on the cumin seeds, but still enjoyed it a lot. Thanks Sadia for enriching our lives with vegan recipes that really don't make you wish you had meat in them.

PUL Team - Jan. 12, 2022, 9:10 p.m.

Oh, Florentina, thank you for the kind words and review! It means so much. We're so happy the wraps were enjoyed ☺️

Reply
Clara - Sept. 29, 2021, 4:39 a.m.

I love this recipe ! All the spices work so well. We usually add some roasted potatos, they also go very well in this dish ! But even without them it's so good and also very easy !!!

PUL Team - Sept. 29, 2021, 7:15 p.m.

Love the addition of potatoes, Clara, thank you!

Reply
Linda - Sept. 9, 2021, 2:38 a.m.

SO GOOD! So many flavors that come together perfectly. I recommended this dish to many friends and they were blown away too!

PUL Team - Sept. 11, 2021, 5:21 a.m.

Aw thank you for the lovely review, Linda! It means so much 🙂

Reply
Heba - Aug. 27, 2021, 6:28 p.m.

Superb

Reply
Mirjam - Aug. 25, 2021, 12:10 p.m.

Such a delicious and easy-to-make dinner! Love the garlic yogurt sauce with it. Thank you, Sadia for inspiring me to cook healthy meals!

Reply
Christina Rode - Aug. 12, 2021, 8:57 p.m.

Such an amazing dish! Everyone enjoyed it

Reply
Monica - Aug. 1, 2021, 12:23 a.m.

This is so good! It's one of my go-to recipes!

Reply
Rebecca Smith - July 31, 2021, 2:37 p.m.

I made this for my family for dinner last night and it was delicious! It's very easy to make so will definitely be a regular dinner for me when I'm back at uni, plus the leftovers make a great lunch 😋. Thank you so much for this recipe, and all the amazing recipies you make!

PUL Team - Aug. 1, 2021, 9 a.m.

Thank you for sharing the review, Rebecca, we're so glad the recipe was enjoyed! Best of luck with your studies when they begin again :D

Reply
Lynda - July 28, 2021, 12:43 a.m.

I made this for dinner and it was so comforting and full of flavors! This will definitely become a staple recipe in our house. I used whole-grain wraps but will try with pita bread next time (would love a recipe from you on this by the way if you have any!).

Just one detail: it would be great if you could add the recommended cooking time for the vegetables once they are on medium heat with the lid on (I did manage without it though by simply tasting it as I went).

Cheers from France !

PUL Team - July 29, 2021, 5:43 p.m.

So glad you enjoyed this one, Lynda 😀 And thanks so much for letting us know about the cooking time, we've now added it to the directions thanks to your feedback 🤗 much appreciated!

Reply
Kayla - July 27, 2021, 7:16 a.m.

These wraps have been such a staple with my family. They are so deliciously fresh and we love how colorful it looks on the plate! I've made these numerous times, thank you so much!!!

Reply
Laura - July 26, 2021, 1:16 p.m.

SO good! Already recommended this recipe to a couple of friends, and they were amazed by the richness of all the flavors too. Thanks for this recipe!

Reply
Joana - July 26, 2021, 7:17 a.m.

So good! First it sounded just ok to me, but i wanted to cook something with my Zaatar. But it left me overwhelmed, what a mix of tastes. Cooked this again and again after my first try.

Reply
Daphné - July 8, 2021, 6:16 p.m.

The TASTIEST discovery of my 2021 so far !
It's my healthy comfort food <3
+ home made tortillas which are incredibly easy it's a show stopper if you have guests as well !
So so delicious and nourishing and wholesome !
Thank you <3

PUL Team - July 10, 2021, 3:09 p.m.

This means so much, Daphné - thank you for taking the time to share your lovely review with us 🥰

Reply
Brooke - July 8, 2021, 6:29 a.m.

Hi Sadia! This recipe is delicious! I'm trying to understand the nutrition info a little better. Is the info listed for 1 wrap, 2, all 4? I'm not sure! Thank you!

PUL Team - July 8, 2021, 7:25 a.m.

Hi Brooke, the nutrition information for this recipe is for one wrap. Kindly note that as the disclaimer mentions, this is just an estimate and if you need specific nutrition information due to a medical condition, please consult with a dietitian or physician 🙂

Brooke - July 8, 2021, 10:46 a.m.

Thank you! :)

Reply
Ash - June 21, 2021, 9:51 p.m.

Hey! Thank you for this receipe! It was so so yummy. Could you perhaps share some falafel and zaatar recipes or other Afghan/ Middle Eastern dishes for us to devour at home!

Thank you again!

PUL Team - June 22, 2021, 5:32 a.m.

Thank you for the request, Ash! We've noted it down 😎 In the meantime, you may enjoy our Baked Green Pea & Chickpea Falafels (pickuplimes.com/recipe/baked-…) recipe if you haven't seen it already 😊

Reply
Cris S - June 5, 2021, 3:48 p.m.

Mmmmm! Delicious! Love all those spices! :D

Reply
Max - May 28, 2021, 6:53 p.m.

These were delicious! Made for quick and easy lunch. I was surprised by how much I loved the mint in there-- definitely will be looking to work it in to more of my recipes in the future. I added a pinch of red pepper flakes to the sauteed veggies and a tiny bit of a bite.

PUL Team - May 30, 2021, 8:06 a.m.

Love the addition of red pepper flakes, Max! So happy to hear 😃

Reply
Julia - May 20, 2021, 9:56 p.m.

Thank you PUL for this tasty recipe! Made it for the first time, came out perfectly.

PUL Team - May 22, 2021, 9:27 p.m.

Thank you for the review, Julia, and so happy you enjoyed the wraps 😃

Reply