Healthy, nutritious, but most of all, delicious, these raw veggie wraps with avocado are the perfect picnic food and portable lunch idea.
Sandwiches are compact, convenient, and incredibly portable but are not always healthy. Wraps are convenient and versatile and often a much healthier option.
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I spend a lot of time discussing the nuances of sandwiches – I give you tips for avoiding soggy sandwiches and even discuss the merits of sandwiches without bread. There are seasonal sandwiches for summer and fall-inspired sandwiches, and at least 20 different ways to make a chicken sandwich.
I show many different ways to use a wrap in my Mexican picnic ideas, but what about the simplicity of a well-made raw veggie wrap?
Why I Love Veggie Wraps for a Picnic
This raw veggie wrap recipe is an excellent basis for many possible healthy wrap variations. It’s a fresh and delicious vegan sandwich, perfect for a vegan picnic menu or a healthy vegetarian option. It’s also a fantastic sandwich for kids’ picnics or an Easter picnic when great vegetables are abundant.
Wraps also make a substantial sharing picnic option – Cut the wraps in halves (or even into veggie pinwheels) and serve on a platter with assorted dips and finger foods.
Most of all, wraps are very portable and easy to eat.
Ingredient Notes
See my recipe card below for a complete list of the ingredients with measurements and notes.
Recipe Variations and Substitutions
- Vegetables: There is no end to the variety of veggies you can use in this wrap, but the main aim is variety, crunch, and texture – bonus points for a vibrant color scheme. Other great additions could be tomatoes, arugula, or red cabbage. You could even fill them with my Crunchy Coleslaw.
- Spreads & Spice: If you like a little extra kick, some chili flakes or a chili sauce, such as my vegan Salsa Roja recipe, is a nice addition. Or, for those who like it mild, consider a sprinkle of dried herbs such as oregano. Use my Whipped Feta recipe for a Mediterranean flair as a tasty cheese spread.
- Vegan Version: This recipe uses mayonnaise, and you can use vegan mayonnaise. But you can also leave the mayonnaise out altogether, as the avocado gives the wrap a nice creamy consistency.
Step by Step Instructions
Step 1: Grate carrots and beetroot. Set aside.
Step 2: Chop red bell pepper, mushrooms, avocado, and onion in thin slices. Set aside.
Step 3: Warm your tortilla in a dry skillet or microwave to soften it.
Step 4: Place the tortilla flat and evenly spread two tablespoons of mayonnaise. (Vegan version: use vegan mayonnaise or leave it out altogether).
Step 5: Add a bit of each ingredient in a line, leaving some space in the bottom and sides.
Step 6: Fold in the sides, leaving one inch in between. While holding the sides of the wrap in place with your fingers, bring up the bottom using your thumbs.
Step 7: Continue rolling the tortilla until all the filling is on the inside. Your wrap is ready.
Recipe FAQs
Add ingredients with healthy fats and proteins like nuts and seeds to make your wraps more satisfying. You can double up on the wrap or include denser vegetables like sweet potatoes.
Absolutely! While keeping it raw, add sprouted legumes or nuts like sliced almonds or cashews. You could include cooked quinoa, tofu, or tempeh for a non-raw option.
For the best texture and freshness, it’s recommended to assemble your wraps close to when you plan to eat them. However, you can prepare all your fillings and sauces ahead of time for quick assembly.
Expert Tips
- Warming the Tortillas: Warming the tortillas is crucial for flexibility, preventing them from splitting when you roll them. A warm tortilla is more pliable and easier to handle. You only warm them a little, not hot, to maintain the raw integrity of the other ingredients.
- Ingredient Preparation: Thinly slice or finely grate all your raw ingredients for a balanced flavor and texture. This prevents any one flavor from overpowering the others and ensures the wrap is easy to roll without bulging.
- Portion Control: Be mindful of the quantity of each ingredient to ensure the wrap can close properly. Overstuffing can lead to difficulty in rolling and potential messiness while eating.
- Tight and Secure: Roll the tortilla firmly to keep the fillings secure after folding in the sides. This technique helps to maintain the shape, making the wrap easier to eat as the contents are less likely to spill out.
Sustainable Picnic Sandwich Wraps
Did you try these Raw Veggie Wraps?
Please leave me a ⭐ rating below and let me know in the comments how you enjoyed them.
Raw Veggie Wraps with Avocado
Ingredients
- 4 large wholemeal tortillas
- 1 small avocado
- 1 small beetroot - uncooked
- ½ red bell pepper
- 4 white button mushrooms
- ½ red onion
- ½ cup mayonnaise - vegan or normal
- 1 cup fresh spinach
- 2 grated carrots - about ¾ cup
Instructions
- Grate carrots and beetroot. Set aside.
- Chop red bell pepper, mushrooms, avocado, and onion in thin slices. Set aside.
- Warm your tortilla in a dry skillet or in the microwave to soften it.
- To make the wrap, place the tortilla on a flat surface and spread two tablespoons of mayonnaise over it. (Vegan version: use vegan mayonnaise or leave it out altogether)
- Add a bit of every ingredient in a line, leaving some space in the bottom and sides.
- Then, fold in the sides, leaving one inch in between. While pressing with your fingers the sides of the wrap, bring up the bottom using your thumbs.
- Continue rolling the tortilla until all the filling is on the inside. Your wrap is ready.
Notes
- Vegetables: There is no end to the variety of veggies you can use in this wrap, but the main aim is variety, crunch, and texture. Other great additions could be tomatoes, arugula, or red cabbage.
- Vegan Version: You can use vegan mayonnaise, but you can also leave the mayonnaise out altogether, as the avocado gives the wrap a nice creamy consistency.
- Spreads & Spice: Play with different flavor profiles, such as chili, herbs, hummus, or pesto.
- Warming the Tortillas: Ensure they are slightly warm (not hot) so they don’t split.
- Ingredients: Grate and slice ingredients finely to ensure a balanced flavor and texture and make rolling easier.
- Don’t Overfill: Watch how much filling you add. Overstuffing can cause your wrap to spilt or fall apart.
Nisha
The veggie wraps looks so tempting and perfect for lunch boxes