How To, Kitchen Whispers

Wrap the VG way

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:


  • Basil
  • Coriander
  • Parsley
  • Mint
  • Fine Herbs
  • Rosemary
  • Oregano
  • Thyme
  • Zaatar


  • 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?


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