By Erik Marcus
If you want a delicious meal that’s ready in minutes, vegan wraps are impossible to beat. You can prepare these burrito-inspired meals in an instant. And, just like sandwiches, there is no end to the sorts of wraps you can prepare.
Vegan Wrap Fillings
Here are some delicious ideas you must try:
- Brown or basmati rice
- Spiced beans, either whole or refried
- Raw or sauteed vegetables
- Salsa
- Guacamole
- Scrambled tofu
- Hummus
- Beyond Chicken or other meaty vegan strips
- Chopped greens
- Nut butters
- Grated vegan cheese
- Chopped cabbage
- Baked tofu slices or sautéed tofu cubes
- Dal
- Avocado slices
- Vegan sour cream
- Sprouts
Sauces and Seasonings
Before you roll up your wrap, you can further jazz things up by adding:
- Vegan mayonnaise
- Hot sauce
- Roasted sesame oil
- Pickled cucumbers, cabbage, or peppers
- Tahini sauce
- Salad dressing
- Peanut sauce
And a couple of shakes of your favorite herb or spice mix, or some freshly-grated pepper, will add even more zing.
Choosing a Tortilla
The tortilla used to make a wrap may be made of white flour, whole wheat, or sprouted grains. Whole wheat or sprouted grains are much healthier choices than white flour. Nearly all tortillas sold today are vegan, whereas a few decades ago most contained lard. Always check the ingredients to confirm the brand’s vegan status.
It’s best to warm your tortilla for a few seconds in either a microwave or on a skillet. This will make the tortilla less likely to tear when you roll your wrap. Most Mexican places use specialized equipment to steam their tortillas before rolling a burrito. This is the ideal way to go. Unfortunately, tortilla steamers are too unwieldy and expensive to be practical for home kitchens.
For added texture, you can also lightly brown your completed wrap by frying it on each side in a little oil.
Are Wraps Vegan?
Many restaurants serve wraps that contain every sort of animal product. That said, vegan wraps are one of the most common restaurant offerings. And when you make your own wraps, they can be vegan every time since you’re in charge of what goes into them.
Wraps tend to be big meals, so you’ll generally want to use a large tortilla (at least 12” in diameter) or lavash to make your wrap. Lavash is absolutely worth seeking out, and if you have never heard of it before, here’s a fantastic video showing the traditional baking method in Armenia.
The key to making a perfect vegan wrap is to balance the dry ingredients sufficiently with the wet ingredients. You want enough moisture so that the wrap holds together, but not so much that it drips while eaten.
Depending on what you’re making, a spoonful or two of salsa, salad dressing, or hummus can provide just the right amount of moisture.
Convert Your Favorite Sandwich to a Wrap
Finally, keep in mind that you can add some diversity to your diet any time by converting your favorite sandwich into a wrap. A nut butter and jam wrap is a terrific variation of the classic sandwich, and can be prepared in seconds. Likewise, no meal is quicker to prepare than a wrap made from store-bought hummus and sprouts. Finally, many savory leftovers make excellent wrap fillings.
As you can see, when it comes to vegan wraps you’ve got limitless possibilities.
