When it comes to making savoury wraps, much like a great sandwich, the best wraps are not fussy but flavourful. The key is to first determine what kind of wraps works for you.
Flour tortillas – work well. Warm the tortilla until pliable; it helps you avoid tearing when you roll your wrap. But beware: a 12-inch flour tortilla may contain nearly 300 calories with more carbs than three slices of bread. Look for ones made with vegetables oils.
Pita is surprisingly healthier. It contains 85 calories while the tortilla has 104. The amount of fat in a pita is less than 1 gram while the tortilla has slightly more than 2 grams of fat for the same serving.
Low Carb Crepes are ready-to-eat and the size of burritos but with zero net carbs.
The Art of the Roll
First things first. To avoid spillage on your plate, on the floor, or on your shirt, mastering the roll is paramount to a satisfactory culinary experience.
The trick is not to overstuff.
Place fillings on the lower third of wrap and leave enough room on each side for the folds.
Quick & Easy Fillings
Don’t be hesitant to explore different food combinations, sauces and spreads. And don’t forget, wraps are a great way to use up leftovers whether served warmed or at room temperature.
Veggie Wraps
Combine handful of shredded red cabbage with salt and a squeeze of lemon juice. Leave for 10 minutes.
Spread two wraps with hummus each. How much is up to you. Top with cabbage, a grated carrot, a few slices of red and yellow pepper and add a handful of baby spinach.
Roll up and enjoy.
Avocado, Cucumber & Feta
Dice a small avocado, add a diced baby cucumber. Toss with a bit lime or lemon juice. Season with salt or Organic Low Sodium Tamari. Add chilli flakes for a little heat, if you wish.
Crumble six or seven tablespoons (100g) of feta with 2 tbsp natural yogurt and mash as you like it. Chunky or smooth it’s up to you. Season with pepper.
Spread feta mix over two wraps. Top with avocado and cucumber mix. Roll up and enjoy.
BLT Wrap
Spread softened cream cheese on each wrap tortilla. Combine cut tomatoes, avocado, green onion, cooked bacon, ranch salad dressing and mix. Place mixture on the wrap and top with your favourite greens. (Try baby spinach or arugula) Roll and enjoy. Can be prepped ahead but wrap well and refrigerate for no more than three hours.
Wrap and enjoy.
Vegan Wrap
Spread the vegan cream cheese on wrap.
Finely slice tomatoes, avocado, red onion, cucumber, or any other favourite veg and season with salt and pepper and a bit of lemon to make it zing. Place a handful of sprouts on wrap and top with veggies in any proportion you like.
Roll, wrap, enjoy.
Treasure Trove of Wraps
Over 38 flavour-packed veggie wraps on the BBC site –– our favs: Mexican Chicken and Black Bean; Crab and Avocado; Cheese & Chilli melts dipped into your favourite infused consommé — simply delish.
Also check out The Stingy Vegan for some great wrap recipes.
Enjoy.