Vegetarian Wrap Sandwich Recipe

Looking for easy vegetarian wrap ideas? Then you have to try this vegetarian wrap sandwich that is easy to make and absolutely delicious. What's more is that this recipe is also very versatile.

This spicy veggie wrap has a tortilla stuffed with rice, yummy chickpeas-spinach curry filling and crunchy salad. Perfect to pack for lunchbox or for a picnic.

About the Recipe

I love making sandwiches and wraps. They are easy to make, portable and absolutely delicious.

Here is an easy to make veggie tortilla wraps recipe that is filling and wholesome. The best part is that the fillings are easy to customize to ones likes and dislikes.

This is not your regular veggie wrap that has raw veggies and smeared with hummus. This recipe is packed with flavor and very filling.

Tortilla is filling with rice, a spicy chickpea-spinach curry filling and a simple crunchy cabbage salad. But use this as a base and make it your own by changing the components.

This vegan wrap sandwich is one of my family favorite. I make these to pack for picnics and for lunchboxes. Give this easy and spicy veggie wrap a try and I am sure you will love it as much as my family.

Ingredients

For the details of the exact quantities of each ingredient and the list of ingredients needed, check the printable recipe card below.

Here is what you need to make this vegetarian wraps recipe:

• Tortillas - any type would work, spinach, garlic, whole-wheat etc. You can also use roti/ chapathi for a kathi roll kind of fusion wrap.
• Veggie/ Protein filling - I love using a hearty spinach and chickpea filling. But you can use any simple filling made with your favorite veggies and protein. I have a few filling ideas in the 'Expert Tips' section.
• Rice - Feel free to use any kind of rice. My favorites are Jasmine, sona masoori etc. Long grain, short grain, anything would work. But you can also use whole grains like quinoa, millets, farro etc.
• Salad - thinly sliced cabbage and grated carrot add nice crunch factor to the wrap. You can use bagged coleslaw or broccoli slaw instead.

Here are the ingredients you need to make the spicy spinach and chickpea curry:

• Spinach ~ feel free to use any greens. Kale, Swiss chard etc. are all amazing.
• Chickpeas ~ canned beans are a blessing. You can use your favorite cooked beans. Or even sub with other choice of protein like tofu or paneer.
• Tomatoes ~ use either fresh or canned tomatoes.
• Onion and ginger+garlic paste.
• Spices ~ turmeric, red chili powder, chole masala/ garam masala and salt.
• Cumin seeds

Instructions

For the detailed instructions on how to make the recipe with exact timings, check the printable recipe card below.

Here is how to make a vegetarian wrap sandwich recipe. There are 3 components - rice, filling and salad.

Prep the wrap fillings

Start by making the rice or the other whole grain of choice. Once done, set aside to cool.

Next make the spicy curry filling. Heat oil in a sauté pan on medium heat. Add cumin seeds and once the seeds start to splutter, add onions, ginger+garlic paste and sauté until lightly browned around the edges.

Add the potato and cook till the potatoes are tender. Stir in chopped spinach and cook till the greens are wilted, about 3~4 minutes.

Add the tomatoes, chickpeas, turmeric, chana masala, red chili powder and salt. Mix well and cook till the tomatoes are tender, about 5~6 minutes. Curry should be moist but mostly dry. Check the seasonings and adjust accordingly.

Make the salad ~ In a medium size mixing bowl, toss cabbage, grated carrot, cilantro, salt, pepper and lemon juice in a bowl. Set aside until ready to use.

Make the veggie wrap sandwich

Microwave the tortillas for 25-30 seconds to make them pliable.

To make the wrap, place some rice, filling and some cabbage mixture on the bottom half of the tortilla. Fold the bottom edge over the filling, followed by the sides, then roll and wrap to make the sandwich.

Serve right away or keep chilled until ready to eat.

Expert Tips & Substitution Ideas

• Use any rice you have on hand. Jasmine or sona masoori are my favorite. But any long or short grain rice would work.
• Also feel free to use whole grains like quinoa, millet or farro instead of rice.
• Cauliflower rice is a great substitute for regular rice in this recipe.
• Bagged coleslaw or broccoli slaw or any of your favorite salad mix can also be used.
• Leftover rice would work beautifully and will save time.
• Sub tortilla with any kind of thin flatbread like lavash or roti.
• Instead of the spinach-chickpea curry, you can use any leftover curry or stir fry. Only requirement would be to make sure that they are not too watery, otherwise the sandwich would get soggy.
• Here are a few delicious and hearty veggie wrap ideas:
  • Baked or teriyaki style tofu
  • Baked buffalo style cauliflower
  • Quinoa-black bean salad
  • Paneer bhurji (scrambled paneer)

Frequently Asked Questions

You might also like

Here are a few more sandwiches & wraps that you might like to try

I love hearing from you!! If you’ve tried this and liked it, then don't forget to let me know. Give a star rating and let me know in the comments below. Also tag me in your creations on Instagram @cooks_hideout. I love sharing photos when people make my recipes. You can use the hashtag #cookshideout too.

Recipe Card

Vegetarian Wrap Sandwiches for Picnic

Delicious recipe for veggie wrap sandwich that is great to pack for lunch or a picnic. Tortilla is stuffed with rice and a spicy veggie filling - making this a filling dish.

Author: Pavani

Print Pin Rate

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Prep Time: 30 mins

Cook Time: 1 hr

Total Time: 1 hr 30 mins

Course: sandwich

Cuisine: American

Servings: 6 servings

Ingredients

1x2x3x

• 1½ cups Cooked Rice*

For Spinach – Chickpea curry filling:

• 1 tablespoon Oil
• ½ teaspoon Cumin seeds
• 1 Medium Onion, finely chopped
• ½ teaspoon Ginger+garlic paste
• 1 Small Potato, peeled and diced
• 4 cups Spinach, chopped
• 2 Medium Tomatoes, chopped
• 15 oz. Canned Chickpeas, drained and rinsed (or 1½ cups cooked chickpeas)
• ¼ teaspoon Turmeric
• ½~1 teaspoon Chana masala or Garam Masala
• 1 teaspoon Red chili powder
• To taste Salt

For the Salad:

• 1 cup Cabbage, finely grated
• 1 Medium Carrot, peeled and grated
• 2 tablespoons Cilantro, finely chopped
• To taste Salt & Pepper
• 1 tablespoon Lemon juice

Other Ingredients:

• 6 Tortillas (any flavor would work)

Instructions

Make Rice:

• Start by making the rice or the other whole grain of choice. Once done, set aside to cool.
  1½ cups Cooked Rice*

Make Chickpea filling:

• Heat oil in a sauté pan on medium heat. Add cumin seeds and once the seeds start to splutter, add onions, ginger+garlic paste and sauté until lightly browned around the edges, about 3~4 minutes.
  1 tablespoon Oil, ½ teaspoon Cumin seeds, 1 Medium Onion, finely chopped, ½ teaspoon Ginger+garlic paste
• Add the potato and cook till the potatoes are tender, about 6~8 minutes. Stir in chopped spinach and cook till the greens are wilted, about 3~4 minutes.
  1 Small Potato, peeled and diced, 4 cups Spinach, chopped
• Add the tomatoes, chickpeas, turmeric, chana masala, red chili powder and salt. Mix well and cook till the tomatoes are tender, about 5~6 minutes. Curry should be moist but mostly dry. Check the seasonings and adjust accordingly.
  2 Medium Tomatoes, chopped, 15 oz. Canned Chickpeas, drained and rinsed (or 1½ cups cooked chickpeas), ¼ teaspoon Turmeric, ½~1 teaspoon Chana masala or Garam Masala, 1 teaspoon Red chili powder, To taste Salt

Make Salad:

• In a medium size mixing bowl, toss cabbage, grated carrot, cilantro, salt, pepper and lemon juice in a bowl. Set aside until ready to use.
  1 cup Cabbage, finely grated, 1 Medium Carrot, peeled and grated, 2 tablespoons Cilantro, finely chopped, To taste Salt & Pepper, 1 tablespoon Lemon juice

Assembling the wraps:

• Microwave the tortillas for 25-30 seconds to make them pliable.
  6 Tortillas (any flavor would work)
• To make the wrap, place some rice, filling and some cabbage mixture on the bottom half of the tortilla. Fold the bottom edge over the filling, followed by the sides, then roll and wrap to make the sandwich.

  Serve right away or keep chilled until ready to eat.

Video

Notes

• Use any rice you have on hand. Jasmine or sona masoori are my favorite. But any long or short grain rice would work.
• Also feel free to use whole grains like quinoa, millet or farro instead of rice.
• Cauliflower rice is a great substitute for regular rice in this recipe.
• Bagged coleslaw or broccoli slaw or any of your favorite salad mix can also be used.
• Leftover rice would work beautifully and will save time.
• Sub tortilla with any kind of thin flatbread like lavash or roti.
• Instead of the spinach-chickpea curry, you can use any leftover curry or stir fry. Only requirement would be to make sure that they are not too watery, otherwise the sandwich would get soggy.
• Here are a few delicious and hearty veggie wrap ideas:
  • Baked or teriyaki style tofu
  • Baked buffalo style cauliflower
  • Quinoa-black bean salad
  • Paneer bhurji (scrambled paneer)

Nutrition

Serving: 1Tortilla Wrap | Calories: 394kcal | Carbohydrates: 68g | Protein: 13g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 724mg | Potassium: 510mg | Fiber: 9g | Sugar: 5g | Vitamin A: 3850IU | Vitamin C: 22mg | Calcium: 229mg | Iron: 6mg

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