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.