Quick, easy wraps are great for light lunches and midweek family dinners because you can pack a whole lot of flavour and nutrition into these yummy little parcels. They’re also ideal for on-the-go snacks and for popping into lunchboxes: prepare and chill the fillings the evening before, then quickly roll them up in the morning to prevent them from turning soggy overnight.
Here are our easy steps for making fabulous wraps:
1. Pick your wrap
There are many options when it comes to wraps. Soft tortilla wraps (which you can buy ready made) come in various forms, including plain flour, wholewheat and corn tortillas. You can also use ready-made rotis or pancakes
to create wraps. If you’re looking for a low-carb or gluten-free option, try crispy lettuce leaves, or blanched cabbage leaves, or transparent rice paper wrappers.
2. Choose your protein
A wrap is usually a smaller-than-average meal, so it’s important to pack in as much of your daily nutrition as you can. Protein options include beef, chicken, pork and ostrich, or you could add seafood in the form of grilled fish, prawns or shrimps. Protein doesn’t necessarily have to be meat - for vegetarian rolls, add firm tofu, edamame beans, lentils, chickpeas, quinoa, almonds or peanuts.
3. Prepare your veggies
Finely shred your veggies if they are of the leafy type, and slice other vegetables into slim ‘sticks’ or small cubes. Soft roasted vegetables like pumpkin, cauliflower, broccoli, brinjals and baby marrows are delicious in wraps, but remember to add texture and crunch by including fresh ingredients such as red cabbage, mung bean sprouts, cucumber, carrots and celery.
4. Get folding!
Mix your veggies and protein ingredients and place them in the centre of a wrap. Fold the right and left sides just halfway across the filling by bringing the edges towards the centre. Bring the bottom ‘tail’ over the centre too, then continue rolling so the wrap encloses the filling. Use a tooth pick to secure each parcel, or wrap them in foil or wax paper if you plan to eat them later.
Try our wrap recipes
Here are some of our favourite recipes for easy, nutritious wraps. How about ringing the changes by adding your
choice of fresh ingredients?
Crunchy Meatball Lettuce Wraps
Crunchy Peri Peri Cauliflower Tortillas with Tomato Salsa
Cheesy Baked Tortilla Roll Ups
Millet And Cowpea Falafel Lettuce Wraps
Pesto and Feta Roast Vegetable Wraps