If you’re a lazy hobo like me, then you know there’s nothing easier than cooking some sauteed vegetables and seeing them stuffed inside a perfectly rolled wrap.
I know you’re bruising inside… otherwise you wouldn’t be asking Mr. Google this question.
No need to fear for your taste buds, however. Wraps, as long as you’re the one doing the cooking, are entirely vegan.
Choosing The Tortilla
This is the base of your wrap. It’s the bread that involves all the veggie-licious ingredients in your skillet and keeps them enveloped together for a single, unique and flavorful punch.
It’s also the ingredient that keeps people wondering if wraps are vegan. That’s right, the tortilla is made of either white flour, whole wheat, or sprouted grains… it’s the same reason why bread is vegan. For health’s sake, choose whole wheat or sprouted grains.
This being said, white flour tortillas once contained lard.
What is lard?
Lard is the fat (from the pig) used in traditional Mexican flour tortillas. It’s what Mexicans used to add in order to keep tortillas soft, tender and moist. They used lard, but using another type of fat such as butter, shortening or oil was also a common practice.
Naturally, as vegans, we would never want any fat (from animals) in our blessed tortilla, but we can rejoice. Because nearly all commercially sold tortillas are VEGAN.
Let’s have a look at my favorites:
Ingredients: Wheat Flour, Water, Stabiliser: Glycerol, Sunflower Oil, Emulsifier: Mono- and Diglycerides of Fatty Acids, Dextrose, Raising Agents: Sodium Bicarbonate, Sodium Acid Pyrophosphate, Salt.
No signs of lard here boys.
As we can see, Sunflower Oil was added instead. This is what gives it that softness, which allows you to wrap the ingredients without having the tortilla crumble apart.
The best newbie tip ever: Warm your tortilla in a skillet or a frying pan with a touch of vegan butter to add that delicious crusty texture.
You can also use the oven and stack the tortillas in a packet of aluminum foil under 350º to get a decent texture… but I feel like that spends too much electricity for my taste. I only use the microwave if I’m absolutely lazy.
Beware: Wraps Can Get You Fat!
I’m assuming most of the time you’ll be making your wraps at home… as such, let me give you a piece of advice: always make your wraps healthy.
Wraps are just like bread. They both share similar nutritional values:
Whole-Wheat Wrap (1 large):
- 210 calories
- 5g fat
- 450 mg sodium
- 34g carbohydrates
- 5g fiber
- 6g protein
Whole-Wheat Bread (2 slices):
- 240 calories
- 4g fat
- 240 mg sodium
- 46g carbohydrates
- 6g fiber
- 12g protein
This is the nutritional value of a wrap without any fillings.
Let’s say you eat three wraps (I usually do), that’s 630 calories.
If you fill it with high-calorie ingredients such as vegan cheese, creamy sauces or other unhealthy stuff, you might gain some weight over-time. Instead, go hard on the salads and vegetables.
You can include the cheese and sauces here and there… but don’t overdo it.
Try to strike a balance. Wraps are already carb-rich — so don’t feel tempted to add even more carbs on the side. Add some greens instead.
Speaking about striking a balance… here are some wrap recipe ideas to get you going!
5 Different Ideas To Fill Your Wrap With!
One of the biggest mistakes vegans make is COMPLETELY dismissing the nutritional value of food and just adding ingredients they feel are tasty. There is a way to keep food tasty, and still nutritionally packed… you just need creativity.
Allow me to share a couple of different ideas to fill your wrap with — because diversity always keeps things interesting.
1 – Jamaican Jerk Tempeh Wraps
Want a piece of advice for this one? It’s better if you eat it fresh.
This is a super delicious Tempeh wrap recipe with Worcestershire sauce. It’s not too spicy, but the mix of ingredients creates an explosion of flavors that mimics a style of cooking native to Jamaica, in which meat is dry-rubbed or wet marinated with a hot spice mixture called Jamaican Jerk spice.
The good news is… this is 100% vegan. Get the recipe here.
2 – Roasted Sweet Potato and Cauliflower Hummus Wrap
Bask in the glory of the Roasted Sweet Potato and Cauliflower Hummus wrap.
It comes packed with creamy sweet potatoes, smokey cauliflower, pristine colored hummus, and a crunching kale salad. As I promised, this is yet another nutritiously good idea that will keep your body pumping with health and vigor.
3 – Crispy Curry Tofu Wrap With Homemade Tortillas and Avocado Mayo
Your taste buds will buzz when this flavorsome wrap lands tenderly on your mouth. Tofu seasoned with curry powder and salt that is pan-fried until it gets brown and crispy. You’ve got a salad, cucumber sticks, and avocado mayo to add to the flavor.
It’s a protein-packed lunch for after a workout!
4 – Thai Tofu-Vegetable Wrap
This amazing wrap is filled with marinated tofu stripes, fresh vegetables, and a creamy zest sauce to give it that flavorsome touch of bliss. Another nutritious vegan recipe you’ll fall in love with… 🙂
5 – Moroccan Chickpea Wraps
To rekindle our connection to the mother continent, it’s time to bring up the Moroccan Chickpea Wraps.
Taste the savory Moroccan culture on your tongue with the spicy cajun hummus spread on this unique chickpea tortilla with a fresh batch of vegetables for a 1-2 combination of hot and fresh tastes that will keep you coming back for more.
It’s the perfect light lunch or snack to have on the go… and make sure you pack heavily because they’re super delicious.
Want A Lazy Sandwich?
Don’t feel pressured into being a creative cook 100% of the time.
It’s true that it’s important to follow the principles of a whole-foods diet and have as many nutritiously-rich ingredients as possible in our meals. Our body needs its sources of omega 3, sodium, magnesium, calcium, iron and so on.
But that doesn’t mean you can’t be lazy for once. What’s your favorite sandwich of all time? Do you love a peanut-butter sandwich? Why not do the same on a wrap as a quick snack?
Sometimes striking a balance also means that you can sit back and relax a bit.
Take me, for instance. I love spreading regular vegan butter on toasted bread, add three slices of cherry tomatoes and sprinkling oregones on top.
Guess what, I’ve recently done that on a wrap and it worked deliciously as well. And yes… I do that every time I feel lazy. 🙂
My Verdict? Yes, Tortillas Are Vegan, And Wraps Can Be Vegan Too!
Commercially sold tortillas are great, but you should also try doing homemade tortillas.
If you learn how to do them well, then your wraps will taste so much better.
If I asked you… what do you prefer… frozen pizzas out of the supermarket… or a traditional Italian pizza (without the cheese ofc) made FRESH?
I know it takes time and effort… but here’s how you can create tortillas for yourself and take inspiration from the recipes I’ve shared above!
Stay vegan, stay true!