Sandwiches and wraps are a very convenient and portable source of food. A lot of people rely on them for lunch. They can be made at home or purchased from a wide range of food outlets, usually at a very reasonable price.
Unfortunately, hardly any sandwiches or wraps are suitable for raw vegans. Bread is obviously a baked product, and many of the staple ingredients are cooked or come from animal sources.
This doesn’t mean that you can’t eat wraps for lunch or anytime you need a portable meal. You’ll just need to replace the bread and animal ingredients with raw vegan items instead.
Here are three great recipes for raw vegan lettuce wraps.
1. Raw food Mexican-style burrito – serves 6-8
Mexican food is traditionally spicy. Sometimes it can be hot enough to blow your hat off, while other times it can be mild and savory. These raw food Mexican-style burritos are not too hot so they should appeal to a wide range of palates, and they are also loaded with several very healthy vegan ingredients. And, of course, they are naturally free from gluten which is something you can never say about “real” burritos.
- 6-8 large lettuce leaves, washed
- Flesh of two ripe avocados, mashed
- 3 medium tomatoes, washed and diced
- ½ jalapeno pepper, diced
- 3 cloves garlic, crushed
- 1 small yellow onion, peeled and chopped
- ¼ cup cilantro, washed and shredded
- ¾ cup raw corn kernels
- 1 tablespoon fresh lime juice
1. Put the mashed avocado in a bowl and then add the remaining ingredients except the lettuce leaves. Stir gently until thoroughly combined.
2. Lay out the lettuce leaves with the curved side uppermost.
3. Put 2-3 tablespoons of the mixture in each lettuce leaf.
4. Roll the lettuce leaves up and then serve.
2. Raw vegan and tahini lettuce wraps – serves two
Tahini is a wonderful Middle Eastern condiment. Made from raw sesame seeds, it’s tasty, nutritious, and very easy to make. All you need to do is crush some sesame seeds until they release their oil content and stir to form a smooth paste. You can buy tahini, but many store-bought products contain added oils and other ingredients. Make your own to ensure you know exactly what you are eating.
These vegetable wraps contain not just tahini for extra taste, but a host of other delicious vegetables too. Tasty and healthy – what’s not to love?
- 2 large lettuce leaves, washed, e.g. Romaine, bibb, or iceberg
- ½ cup tahini
- 1 medium cucumber, washed and thinly sliced
- 2 medium carrots, peeled and spiralized
- ½ cup cherry tomatoes, quartered
- ¼ cup of radishes, finely chopped
- 2 tablespoons raw sunflower seeds
1. Place the lettuce leaves on a clean surface, curved side uppermost.
2. Spread each lettuce leaf with the tahini.
3. Distribute the remaining ingredients evenly between the two lettuce leaves.
4. Roll the lettuce leaves around the ingredients and serve.
3. Raw vegan collard green wraps – serves four
Collard greens are a leafy green vegetable and part of the same family as lettuce and cabbage – the cruciferous family. Cruciferous means cross-shaped which refers the leaf structure of these very healthy plants. Cruciferous vegetables offer a wide range of health benefits, including fighting cancer. Not only are they good for you, they also taste great too.
Because they are a little tougher than most other lettuce varieties, collard greens make a much sturdier wrap, so they are good for when you need to make a wrap and take it with you to work. Other, more fragile leaves would soon fall apart. Ready in minutes, these wraps are as delicious as they are healthy.
- 4 large collard leaves, washed
- 1 yellow pepper, deseeded and sliced
- 1 ripe avocado, sliced
- 3 ounces alfalfa sprouts
- Juice of half a lime
- Juice of half a lemon
- 1 cup raw nuts e.g. walnuts
- 1 clove garlic, crushed
- ½ teaspoon fresh ginger, grated
1. Soften the collard greens by soaking them for ten minutes in warm water and lemon juice. Remove from the water and dry with a paper towel.
2. Put the nuts, garlic, and ginger in a food processor with a little water and blend to form clumps.
3. Place the collard leaves on a clean surface with the curved side uppermost. Divide the nut mixture evenly between the leaves and then add the pepper and avocado slices. Top with the alfalfa sprouts and the lime juice.
4. Fold the ends of the leaves inward and then roll them up. Cut each one in half and then serve or store in an airtight container for later.
Raw vegan lettuce wraps are perfect for a portable lunch or a quick to prepare dinner. Low in calories but high in nutrients, they are easy to make and delicious too. There is no limit to how many different recipe variations you can create. Use the examples above to get you started, and then experiment with your own choice of ingredients. Whatever you make, it’s going to taste amazing.