Vegan and flavourful, these three healthy wrap filling ideas are ideal for a packed lunch or a savoury breakfast on the go. Or, bring them along to parties and gatherings to enjoy with friends and family!

If you’ve been following this blog for a while, you’ll know my food philosophy revolves around abundance, simplicity and balance. Abundance and balance go hand in hand to combat myths perpetuating restrictive eating habits and the belief that healthy living has to be a misery of calorie restriction and workouts you hate. While salad is less boring than often assumed, and we can all benefit from eating more plantbased meals (all while supporting an ethical cause), you’ll never see me forego an opportunity involving dark chocolate or the blessing that is salted caramel.

Healthy eating shouldn’t be boring and restrictive. It doesn’t have to be overly difficult, calling for 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 cake from scratch. But on a typical day, meals thrown together from fridge essentials are my go-to option. Sometimes, the result is a deconstructed bowl of ingredients. Or, it’s the same bowl stuffed in a wrap or a sandwich.

Given the popularity of wraps as a lunchtime options, I used the above principles to create recipes which are delicious, convenient and without without the downsides of store-brought alternatives. From a health perspective, of course, the occasional meal deal won’t do any harm. On many days, we don’t have the luxury of cooking at home and must opt for a quick bite on the go. Besides, 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, in particular as chain coffee shops, supermarkets and restaurants are increasingly mindful of their ingredients and various dietary requirements.

But I’ll always be someone who prefers cooking her own food. I love having final vote on flavour, portion size, seasoning, etc. Plus, homemade often tastes better and with plenty of time-efficient recipes out there, doesn’t need to take up hours of your schedule.

These wraps have a distinctive flavour (aka, perfect for anyone wanting to switch up their lunch) and are easy to store in the fridge overnight: either eat them cold, or heat up in a microwave. They carry a generous serving of micronutrients and vegan protein. Oh, and you can make them gluten-free by simply switching up the tortilla you use!

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 this blog or supported me 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! This is not just a number, but a community of people who have displayed an interest in my content and that, to me, means a lot. You are all wonderful people and I hope you are having the best start to 2018!

Curried chickpea with red pepper hummus and a tahini drizzle vegan wrap filling

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. After my first try, I knew I had to make this recipe a lunchtime staple. If you wish, you could emit the wrap, add rice and make a burrito bowl instead. After all, this creation kinda is tiptoeing the line between wrap and burrito.

Vegan protein wrap

Vegan chickpea wrap recipe

BBQ tempeh and quinoa protein vegan wrap filling

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. It takes up the flavour of any seasoning or marinade you use, allowing you to adjust it as much as possible to your personal preferences. This rich and smoky BBQ has to be among my favourites. Oh, and only three ingredients are involved – doesn’t get much simpler!

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: gotta assist that muscle recovery!

Potato, spicy cauliflower and a peanut sauce vegan wrap

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Excuse the ambiguity of ‘potato’ – after all, it is a vegetable known for an assortment of varieties. But this is intention. Discovering it at the supermarket, I chose the purple variety for its otherworldly color, but the type of potato you use depends entirely on your preferences. The star of the show is the cauliflower. In my youth, the vegetable’s (baseless) negative reputation made me a bit skeptical, but over the years I’ve slowly, surely fallen in love.

The peanut sauce, in turn, requires just four ingredients and harmonises nicely with the dish as a whole. 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 in its place.

Potato vegan wrap recipe

Vegan potato wrap with spicy cauliflower

Curried chickpea wrap with red pepper hummus and a tahini drizzle

Get the Recipe: Three Vegan Wrap Filling Ideas (Healthy and Oil-free recipes)

With a variety of flavours and textures, these wrap fillings are perfect for a delicious and healthy lunch on the go. Alternatively, enjoy them for breakfast or as a post-workout meal. They are easy to prepare, vegan and made using wholesome ingredients. Featuring a curried chickpea filling with a red pepper hummus and tahini drizzle, a BBQ tempeh and quinoa protein filling, and a potato wrap with spicy cauliflower and a peanut sauce. 

Ingredients

For the curried chickpea, red pepper hummus and tahini drizzle vegan wrap filling

  • 20 g dry brown rice
  • 1/2 red bell pepper, chopped
  • 2/3 can canned chickpeas
  • 1/2 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 + 2/3 tbsp lemon juice
  • 3 tbsp sweet corn
  • large handful of spinach
  • sea salt to taste
  • 1 wrap of choice, to serve

For the bbq tempeh and quinoa protein vegan wrap filling

  • 50 g tempeh
  • 25 g quinoa, dry
  • 1 + 2/3 tbsp bbq sauce
  • 2 tbsp soy sauce
  • 1/4 tsp paprika
  • 1/2 ripe avocado
  • 1 + 1/3 tbsp lemon juice
  • 1/2 medium red onion, diced
  • 1/2 small carrot, chopped into matchsticks
  • 1 wrap of choice, to serve

To make the potato, spicy cauliflower and peanut sauce vegan wrap filling

  • 150 g potato of choice
  • 2-3 cauliflower florets, crumbled into small pieces
  • 1 tbsp agave nectar
  • 1 + 1/3 tbsp soy sauce
  • 1/2 tsp cayenne pepper
  • 1 tbsp peanut butter
  • 1 + 1/3 tbsp plant milk of choice
  • 1/2 tsp hot sauce
  • 1/4 cup chopped white cabbage
  • 5 pieces mange tout, cooked
  • 4 cherry tomatoes, chopped
  • small handful cashew nuts
  • 1 wrap of choice, to serve

Instructions 

To make the curried chickpea, red pepper hummus and tahini drizzle vegan wrap filling

  • 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).
  • 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.
  • Heat a non-stick frying pan to 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.
  • 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.
  • To make the dressing, simply stir together the remaining tahini and lemon juice until thoroughly combined.
  • 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.

To make the bbq tempeh and quinoa protein vegan wrap filling

  • Preheat an oven to 200 degrees C/ 392 F and start cooking the quinoa according to instructions on the packet (should take around 20-25 minutes).
  • 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.
  • 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.
  • 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.

To make the potato, spicy cauliflower and peanut sauce vegan wrap filling

  • 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.
  • Meanwhile, heat a non-stick frying pan to a medium-high heat. In a mixing bowl, coat the cauliflower in the agave nectar, 1 tbsp 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.
  • To make the peanut sauce, simply stir together the peanut butter, the remaining soy sauce, plant milk and hot sauce until thoroughly combined, adding more plant milk if necessary to achieve desired consistency. Add less hot sauce if you don't want it to be too spicy. 
  • Once the potato is cooked through, mash in a small mixing bowl using a fork or a potato masher. 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 wrap filling ideas - delicious, healthy and oil-free recipes

Three vegan wrap filling ideas - easy and delicious! Get the recipes on earthofmaria.com
Three vegan and healthy wrap filling ideas

Lots of love, Maria ♡

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