There are thousands of ways you can fill in a wrap. And with so many VG options for fillings, it would be really hard to get bored of preparing these.
I’ve posted here a picture of one of my favorites, and quite simple, combinations for a wrap; but there are so many other ingredients out there you can mix and match !!
Here is how I do it
1. First, I pick a Wrap
Here are some options:
- Tortilla Wrap
- Whole Wheat Tortilla
- Taco Shells
- Pita Bread
- Lettuce Wrap
- Rice paper Wrap
….
2. Then, a Protein
Here are some options:
- Chickpeas (in Hummus form/whole peas/Mashed)
- Beans (all kinds)
- Lentils
- Edamame
- Minced Soy
- Quinoa
- Ready-to-eat VG Alternatives
- Tofu (fried, baked…)
- Tempeh
- Seitan
…
You can also ‘cover’ the protein part by picking protein-rich fillings/Spreads.
3. I fill it up
Here are some options:
- Veggie Medley Raw (for example: cucumber, tomato, red pepper, lettuce, kale, olives, avocado…)
- Veggie Medley Grilled (for example: sweet potato, zucchini, carrot, mushroom, corn, asparagus, peas, beansprouts, broccoli, onion…)
- Seeds (flax, chia, hemp, sunflower, pumkin, sesame etc.)
- Bell peppers/onions Mix
- Portobello Mushroom
- Pickles
- Greens (Rocket, Spinach, Kale, Purslane…)
…
4. I pick a Spread
Here are some options:
- Guacamole
- Hummus
- Tahini
- Hot Sauce
- BBQ Sauce
- VG Pesto Sauce
- Sweet and Sour Sauce
- Teriyaki Sauce
- Soy Sauce
- Mashed Peas
- Tomato Salsa
- Maple Mustard
- Pomegranate Molasses
- Tabasco
- Miso
- Truffle Sauce
- Garlic and VG Mayo
- VG Cheese alternative
…
5. I Spice it Up
Here are some options:
Herbs:
- Basil
- Coriander
- Parsley
- Mint
- Fine Herbs
- Rosemary
- Oregano
- Thyme
- Zaatar
…
Spices:
- Summac
- Salt
- Pepper (Black/White)
- Paprika
- Cumin
- Cinnamon
- Garlic/Onion powders
…
You can also add more crunch with some nori flakes, salted crisps, or even nuts !
The wrap in the picture is made of:
1. White Tortilla
2. Hummus (as spread and Protein)
3. Cucumbers, Red Bell pepper, Black Olives, Parsley
4. Olive Oil, Summac, Zaatar, Salt
Another Combo I’m a fan of:
1. White Tortilla / Taco Shells
2. Mashed Beans
3. Raw : Diced Tomato, Corn, Shredded lettuce OR Grilled: Bell pepper mix, onion, mushroom, corn
4. Guacamole and/or Tabasco
5. Salt, Paprika
6. Crushed VG Nacho Chips
One last combo:
1. Tortilla/Rice Paper
2. Fried Tofu
3. Sauteed Green Onion, Mushroom, Beansprouts, Sesame Seeds, Raw Cucumber/Ginger
4. Teriyaki/Soy Sauce
5. Salt
6. Tempura Flakes
What’s a combo you’re a fan of?
The Vegan Whisper 