Rainbow Vegetable Wraps

Chloe D’Inverno shares a colourful recipe using raw vegetables that is perfect for a meal on-the-go!

Image Credits: Chloe D’Inverno

Are you looking for a healthy new lunch idea? Tired of the same wrap fillings every day? Or maybe you want to branch out to the ‘raw’ side of veganism! Whatever your reason for being interested in this recipe, I’m sure it will satisfy your needs. It’s perfect whether you want something light to eat on-the-go or something quick and easy to make at home.

I’ve recently been trying to eat more raw foods after more and more posts started popping up on my social media with raw recipes and tips for fellow vegans. As I was thinking about incorporating a few raw meals into my weekly meal plan, I remembered these wraps that my dad used to make us a couple years ago when I still lived at home. I tried making them again…and realised just how tasty they were!

The importance of eating raw vegetables is emphasised by dieticians such as Shayna Komar who claim that the cooking process causes vegetables to lose a percentage of their vitamins and minerals or introduces extra butter or oil used to cook them. Of course, a fully raw diet is challenging to maintain and not for everyone, but introducing meals like this one into your meal plan a couple times a week is a good start to add raw vegetables to your diet!

What you’ll need:

  • 1 medium carrot
  • 1 small white onion
  • 1 pepper (colour of your choice)
  • Chunk of red cabbage
  • Hummus (flavour of your choice)
  • Falafel
  • Wraps
  • Handful of spinach or salad
  • Vegan mayonnaise (optional)
Image Credits: Chloe D’Inverno

The method:

1. First, it’s time to chop all the vegetables! Peel your carrot then grate it into a bowl; this will mean the finer pieces will not be too crunchy in your wrap.

2. Chop your pepper, onion, and cabbage into tiny pieces. Use about ¼ of the red cabbage, making adjustments depending on how much you’d like in your mixture and the size of the cabbage. Add these vegetables to your bowl, and combine so the colours are well mixed in. 

3. Voilá! The mixture is now ready and should last 3-4 days in the fridge in an air-tight container.

4. Next, pop your wrap down onto a chopping board or plate. Spread a lovely, thick layer of hummus across the wrap and sprinkle on a crushed falafel.

Image Credits: Chloe D’Inverno

5. Now it’s time to add your assortment of raw vegetables; scoop as much filling as you would like into your wrap (though, keep in mind that it needs to fold up nicely in the end!)

Image Credits: Chloe D’Inverno

6. Add a handful of spinach (or salad). Again, I like to chop the spinach up so it’s easier to get a mix of flavours in the wrap (rather than a disappointing, huge mouthful of spinach!)

Image Credits: Chloe D’Inverno

7. Squeeze some vegan mayonnaise on top, and any other sauces you would like (or even more hummus!).

8. Now, you’ve got your wrap filled to the brim, fold it up and enjoy! Either pop it in reusable food wrap or lock it in a tupperware to take to work or on a picnic; or keep it on your plate, add a packet of crisps and enjoy it on your settee at home.

About the Author: Chloe D’Inverno is a third-year English Language and Linguistics student at the University of York, as well as the Online Editor here at WILD. She has a passion for veganism since making the change in 2016, and is now on the path to further help the environment by doing her part in regards to sustainability and finding zero-waste alternatives.

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