Three Healthy Wrap Filling Ideas

Potato wrap with spicy cauliflower and a peanut sauce

If you’ve been following this blog for a while, you’ll know my food philosophy revolves around abundance, simplicity and balance. I promote abundance, hand in hand with balance, to combat myths perpetuating restrictive eating habits and the belief that fitness has to be a miserable endeavour. While salad is less boring than often assumed, and we can all benefit from eating more plantbased meals (at the same time as helping a greater ethical cause), you’ll never see me forego an opportunity involving chocolate or the blessing that is salted caramel.

Healthy eating has to be neither boring and restrictive, nor overly difficult, demanding ingredients sourced from Neptune and five hours of preparation time. This is where the principle of simplicity comes in. Whenever my schedule allows, I like to recreate a childhood favourite or bake a decadent treat, but on a typical day a lunch thrown together from fridge essentials is my go-to option. Sometimes, the result is a deconstructed bowl of ingredients, and on others – a wrap or a sandwich.

Given the popularity of wraps and sandwiches as a lunchtime option, I borrowed from the above principles to create recipes which are delicious and convenient without without the downsides of store-brought alternatives. From a health perspective, of course, an occasional store brought lunch is not going to do any harm. On many days, we do not have the luxury of cooking at home, opting for a quick bite on the go, and obsessively avoiding the need to buy ready made food is just as inadvisable as being a foreigner in your own kitchen. We should search for an equilibrium. Moreover, chain coffee shops, supermarkets, restaurants are increasingly mindful of their ingredients and various dietary requirements. But cooking your food (almost) from scratch triumphs as the most satisfying endeavour and gives you the final vote on flavour, portion size, seasoning. Plus, homemade has the propensity to taste better and as aforementioned, need not disrupt your schedule, in particular when prepared in advance.

These wraps are all distinctive in their flavours to aid anyone looking to switch up their lunch, and easy to store in the fridge overnight: either eat them cold, or heat up in a microwave before consumption. They carry all the benefits associated with eating an abundance of plantbased ingredients, pack a generous serving of protein and can be made gluten free. Let me know in the comments whether you end up giving these a go, or if you are more of a sandwich person (although, feel free to squish the filling in between two slices of bread if the latter is the case).

Also, I would like to take a moment to thank you all for 1,000 followers: I appreciate every person who has visited or supported this blog in any way. The ability to help others out there always means a lot to me and I am infinitely grateful for each one of you who has chosen to give me a follow! So yeah, I would just like to say thank you once again – this is not just a number, but a community of people who have displayed an interest in my content and that, to me, is an incredible feeling. You are all wonderful people and I hope you are having the best start to 2018!

Curried chickpea wrap with red pepper hummus and a tahini drizzle

Vegan chickpea wrap recipe

This recipe combines the earthy, savoury flavour of chickpeas with an aromatic blend of spices, the prominent tang of a lemony tahini dressing, leafy greens and everyone’s favourite condiment – hummus, but with a red pepper twist. This combination of ingredients is due to become a long-term favourite of mine. If you wish, you could emit the wrap and opt for a burrito bowl instead. After all, I feel like this creation, whatever you choose to call it, is tiptoeing the fine line between wrap and burrito.

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Vegan chickpea wrap recipe

Curried chickpea wrap with red pepper hummus and a tahini drizzle

  • Servings: 1
  • Difficulty: easy
  • Print

This simple and wholesome wrap is ideal for a packed lunch, delivering a multitude of flavours and textures.

Vegan protein wrap


Credit: whatismaria.com

Ingredients

  • 1 wrap of choice
  • 1/4 cup brown rice
  • 2/3 can canned chickpeas
  • 1/4 red bell pepper, chopped
  • 1/4 tsp garlic powder
  • 1/2 tsp turmeric
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1 tsp mild curry powder
  • 1 tsp agave nectar
  • 2 tbsp tahini
  • 3 tbsp + 2 tsp lemon juice lemon juice
  • 3 tbsp sweet corn
  • large handful of spinach
  • sea salt to taste

Directions

  1. Preheat a conventional oven to 200 degrees C/ 392 F. Add the red pepper to a tray lined with a sheet of baking paper and roast until crispy at the edges (around 15 minutes).
  2. Cook the rice according to instructions on the packet. Meanwhile, toss around half of the chickpeas with the garlic powder, the turmeric, the cumin, the paprika, the curry powder, agave nectar and salt and pepper to taste. Set the rest of the chickpeas aside.
  3. Add some oil or cooking spray to a frying pan on a medium-high heat. Add the chickpeas and allow to cook for 5-6 minutes, stirring occasionally, until crispy and golden. Set aside to cool after stirring in a pinch of extra curry powder.
  4. Upon removing the peppers from the oven, add them to a blender alongside the remaining chickpeas, 4 tsp of the tahini and 2 tbsp lemon juice. Blend until desired hummus consistency is achieved, adding salt and pepper to taste.
  5. To make the dressing, simply stir together the remaining tahini and lemon juice until thoroughly combined.
  6. Spread the wrap evenly with hummus, before layering the spinach, the rice, the chickpeas, the sweet corn and the tahini dressing. Tuck in the top and the bottom edges before rolling tightly. Serve immediately or store in the fridge.

BBQ tempeh and quinoa protein wrap 

BBQ tempeh and quinoa wrap

If you are yet to try tempeh, maybe this is the encouragement you need to give it ago: firmer in texture than tofu, it has a slightly nutty undertone but is otherwise comparably flavourless. The ingredient amasses whatever seasoning or marinade it is cooked in, allowing you to adjust it as much as possible to your personal preferences. This rich and smoky BBQ flavour has to be a favourite of mine. And, sauces do not get much simpler than the three ingredients from which it is composed.

wrap with quinoa and bbq tempeh

How to make a vegan wrap

The tempeh, the lemony quinoa and the mashed avocado (aka, one of the most foolproof ingredients) combine to form a vivid flavour combination, with the red onion adding a peppery crunch. I would recommend eating this as a post-workout meal to allow the protein content to assist muscle recovery.

BBQ tempeh and quinoa protein wrap

  • Servings: 1
  • Difficulty: easy
  • Print

This wrap combines the unique texture of tempeh with a smoky bbq flavour, a classic avocado spread and the simplicity of cooked quinoa, infused with a dash of lemon. Modify this by adding further vegetables of your choice or using tofu instead of tempeh. Can be served as anything from a protein packed lunch to a wholesome dinner with potato wedges and salad as a side.

Vegan wrap recipe tempeh


Credit: whatismaria.com

Ingredients

  • 1 wrap of choice
  • 1/4 pack (around 50-60 grams) tempeh
  • 1/4 cup quinoa
  • 1 tbsp + 2 tsp bbq sauce
  • 2 tbsp soy sauce
  • 1/4 tsp paprika
  • 1/2 ripe avocado
  • 1 tbsp + 1 tsp tsp lemon juice
  • 1/4 medium red onion, diced
  • 1/2 small carrot, chopped into strips

Directions

  1. Preheat an oven to 200 degrees C/ 392 F and start cooking the quinoa according to instructions on the packet (should take around 15-20 minutes).
  2. Meanwhile, prepare the BBQ glaze by stirring together the BBQ sauce, the soy sauce and the paprika. Chop the tempeh into thin strips, laying them out onto a baking tray lined by a sheet on baking paper and coat with the glaze on both sides. Bake for around 10 minutes, until crispy.
  3. To make the avocado spread, simply chop the avocado, add to a bowl alongside 1 tsp lemon juice and mash with a fork until your desired consistency is formed.
  4. Once the quinoa is cooked, add 1 tbsp lemon juice and mix thoroughly. Spread the wrap with the mashed avocado, subsequently layering with the quinoa, the tempeh, the red onion and the carrot. Tuck in the top and the bottom edges before rolling tightly. Serve immediately or store in the fridge.

Potato wrap with spicy cauliflower and a peanut sauce 

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Excuse the ambiguity of ‘potato’ – after all, it is a vegetable known for an assortment of varieties – but such an ambiguity is intentional. Due to my fascination with its extraterrestrial colour and subtle sweet flavour, I chose the purple variety, but the type of potato you use depends entirely on your preferences. It forms a simple, hearty base for the star of the show: the cauliflower. In my youth, the vegetable had a rather baseless negative reputation which made me skeptical, but over the years I’ve grown to love its versatility. If you want to, try roasting the florets in the oven as opposed to pan-frying to achieve extra crispiness!

The peanut sauce requires just four ingredients and harmonises nicely with the other constituents of the dish. However, as spicy food is not for everyone, feel free to omit the sriracha (and/or the cayenne pepper used to coat the cauliflower), perhaps using a milder spice such as paprika instead.

Potato vegan wrap recipe

Vegan potato wrap with spicy cauliflower

Potato wrap with spicy cauliflower and a peanut sauce

  • Servings: 1
  • Difficulty: easy
  • Print

This wrap is hearty, packed with flavours and ideal for any season or meal, from a warming winter dinner to a mid-afternoon summer bite. Or, why not give it a go as a savoury breakfast option?

Potato wrap with spicy cauliflower and a peanut sauce


Credit: whatismaria.com

Ingredients

  • 1 wrap of choice
  • 1 medium (around 200g) potato of choice*
  • 2-3 cauliflower florets, crumbled into small pieces
  • 1 tbsp agave nectar
  • 1 tbsp soy sauce
  • 1/2 tsp cayenne pepper
  • chopped white cabbage, to taste
  • around 5-7 pieces mange tout, cooked
  • 3-4 cherry tomatoes, chopped
  • around 5-7 large cashew nuts
  • sea salt to taste
  • For the spicy peanut sauce: – 1 tbsp peanut butter

  • 1 tsp soy sauce
  • 1 tbsp + 1 tsp plant milk of choice
  • 1/2 tsp sriracha

Directions

  1. Preheat an oven to 200 degrees C/ 392 F. Pierce the potato with a fork and roast on a sheet of baking paper until cooked through – this should take around 25-30 minutes.
  2. Meanwhile, heat some cooking spray in a frying pan on a medium-high heat. In a mixing bowl, coat the cauliflower in the agave nectar, soy sauce and cayenne pepper before adding to the frying pan. Allow to cook until golden brown and crispy (around 7-10 minutes), stirring occasionally. Set aside to cool.
  3. To make the peanut sauce, simply stir together the ingredients (peanut butter, soy sauce, plant milk and sriracha) until thoroughly combined, adding more plant milk if necessary to achieve desired consistency.
  4. Once the potato is cooked through, mash in a small mixing bowl using a fork or a potato masher, adding sea salt to taste. Spread the potato on the wrap and layer with the mange tout, the cauliflower, the cashew nuts, the chopped cabbage, the cherry tomatoes and the peanut sauce. Tuck in the top and the bottom edges before rolling tightly. Serve immediately or store in the fridge.

Three vegan and healthy wrap filling ideas

Lots of love, Maria ♡

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53 thoughts on “Three Healthy Wrap Filling Ideas”

    1. Thank you Amelia! that’s very kind of you. And to be honest, I don’t really have a system of putting wraps together – I kinda just roll and hope for the best :’) (and a lot of the time it doesn’t go to plan lol). Hope you’re having a lovely week!

      Like

  1. These all look and sound so delicious, I think I like the curried chickpea one best; if I’ve got everything in the house I’m going to try that one out tomorrow for lunch.
    Love the photography in this by the way, looks fantastic.

    Liked by 2 people

    1. I’m glad you think so! I hope you liked it if you ended up trying it – there is something delicious about the combination of chickpeas and rice 🙂 and than you, the photos were super fun to take!

      Like

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