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. But wraps are about as convenient and versatile as you can get and often a much healthier option.
We spend a lot of time discussing the nuances of sandwiches – we give you tips for avoiding soggy sandwiches here 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.
We show many different ways to use a wrap in our Mexican picnic ideas, but what about the simplicity of a well made raw veggie wrap? This raw veggie wrap recipe is an excellent basis for so many possible healthy wrap variations. Perfect for a vegan picnic menu or, if you just want a healthy vegetarian option.
Veggie Wrap Picnic Ideas
For a light and easy picnic idea, serve these whole for individual serves followed by a simple picnic sweet treat.
for a substantial sharing picnic option – Cut the wraps in halves (or even into pinwheels) and serve on a platter with assorted dips like hummus or baba ganoush and bite-size stuffed mushrooms.
Sustainable Picnic Sandwich Wraps
Ingredients
Process
Recipe Variations
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 colour scheme. Other great additions could be tomatoes, arugula, or red cabbage.
Spice it up. If you like a little extra kick, some chilli flakes or even a chilli sauce such as our vegan Salsa Roja recipe is a nice addition. Or for those who like it mild, consider a sprinkle of dried herbs such as oregano.
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.
Raw Veggie Wraps with Avocado
Wraps are the ultimate in portable sandwiches, especially for picnics. Whether you are vegetarian or vegan, or just recognise the delicious health benefits of eating raw veggies. These raw veggie wraps with avocado are compact, convenient, incredibly portable, and so healthy delicious.
Ingredients
- 4 large wholemeal tortillas
- 1 small ripe avocado
- 1 small uncooked beetroot
- ½ red bell pepper
- 4 white bottom mushrooms
- ½ red onion
- ½ cup mayonnaise (vegan or normal)
- 1 cup fresh spinach
- 2 small 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
Vegan Version
Obviously, you can use vegan mayonnaise but you can also leave the mayonnaise out altogether as the avocado gives the wrap a nice creamy consistency.
Recipe Variations
There is really 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.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 458Total Fat: 32gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 25gCholesterol: 12mgSodium: 448mgCarbohydrates: 39gFiber: 7gSugar: 4gProtein: 7g
Nutrition data provided here is only an estimate
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