Vegetarian Tortilla Wrap Sandwich Recipe

Delicious recipe for vegetarian 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.

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

Here is an easy to make wrap sandwich recipe that is filling and wholesome. Also the recipe can be customized to your 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 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.

Ingredients

Most of the ingredients needed are basic pantry staples. Here is what you need to make this recipe:

Tortillas – any type would work. I have used spinach, garlic, whole-wheat etc. They can be easily subbed with roti/ chapathi for a kathi roll kind of wraps.

Veggie/ Protein filling – I used a spinach, chickpea filling. But you can use any simple filling made with your favorite veggies and protein. I have a few filling ideas below.

Rice – For this post I used jasmine rice, but feel free to use any kind of rice. Long grain, short grain, anything would work.

Also you can use whole grains like quinoa, millets, farro etc etc.

Salad – thinly sliced cabbage and grated carrot add nice crunch factor to the wrap. You can use bagged coleslaw or broccoli slaw instead.

Instructions

There are 3 components in this vegetarian wrap sandwich recipe – rice, filling and salad.

Start by making the rice or the other whole grain of choice.

Next make the filling. I made a simple 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.

A simple crunchy salad ties the whole recipe together. Just toss thinly sliced cabbage, grated carrot, cilantro, salt, pepper and lemon juice in a bowl. Set aside until ready to use.

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.

If taking on a picnic, keep them in a cold in a cooler until ready to serve. They can be left out for about 2~3 hours. It may not be safe to keep them out any longer.

Filling Ideas

• Baked or teriyaki style tofu
• Baked buffalo style cauliflower
• Quinoa-black bean salad
• Paneer bhurji (scrambled paneer)

Expert Tips & Substitution Ideas

• Tortilla can be subbed with any kind of thin flatbread like lavash or roti.
• Jasmine rice can be subbed with any kind of rice you have in your pantry.
• 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.

Few more sandwich recipes to try

Here are a few more sandwiches & wraps that you may want to try:

• Cheese pizza stuffed sandwich
• Tiranga Sandwich
• Sowcarpet Green Chutney sandwich
• Zapiekanka
• Vegan Banh Mi
• Aloo Tikki Wrap

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

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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

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For Spinach – chickpea filling:

• 1 tablespoon Oil
• ½ teaspoon Cumin seeds
• 2 Medium Onion, finely chopped
• ½ teaspoon Ginger+garlic paste
• 1 Small Potato, peeled and diced
• 10 oz. Package of chopped frozen Spinach (4-5 cups of fresh chopped)
• ¼ cup Tomato puree
• 1½ cups Cooked Chickpeas (or 1 15oz. can drained and rinsed)
• ⅛ teaspoon Turmeric
• ½ teaspoon Chana masala or Garam Masala
• 1 teaspoon Red chili powder
• To taste Salt

For the Wraps:

• 6 Tortillas (any flavor would work)
• 1 cup Cabbage, finely grated
• 1 Medium Carrot, peeled and grated
• 2 tablespoons Cilantro, finely chopped
• To taste Salt & Pepper
• 1 tablespoon Lemon juice
• 1 cup Cooked Rice

Instructions

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.
• Add thawed spinach, potato and cook till the potatoes are tender.
• Add tomato puree and cook for about 3~4 minutes.
• Next add chana masala/ garam masala, red chili powder, salt; mix well.
• Add the cooked chickpeas and cook until they are heated through and the curry is almost dry.
• Check the seasonings and adjust accordingly.

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.

Assembling the wraps:

• 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.

Notes

• Choice of fillings for the wraps is endless, just make sure that fillings don’t make the wraps soggy.
• These wraps can stay out for may be 4-6 hours and should be refrigerated after that.
• Tortilla can be subbed with any kind of thin flatbread like lavash or roti.
• Jasmine rice can be subbed with any kind of rice you have in your pantry.
• 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.

 

Nutrition

Nutrition Facts

Vegetarian Wrap Sandwiches for Picnic

Amount per Serving

Calories

350

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.