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.
Table of contents
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:
Frequently Asked Questions
Follow the recipe and make the wrap sandwiches as written. Wrap them in plastic wrap or aluminum foil and refrigerate for up to 1 day.
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.
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
Ingredients
- 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:
Suma Gandlur
I really love that delicious and colorful spread!I just want to run into my kitchen right away to make that spinach wrap, really. 🙂
vaishali sabnani
WOOOOOOOOOOOW...!!cool..wat a amazing spread..n the wraps look too good ..very well made ...irresistable!!!
Usha Rao
Delicious wraps Pavani! Love both the filling.
Hari Chandana
Wonderful and delicious spread. Simply amazing !!Indian Cuisine
Harini
beautiful and colorful wraps there!!
rekhas kitchen
Glad to do Bolgging marathon with you. fantastic spread and perfectly made wraps looks so tempting.
PJ
The picnic spread looks so inviting. As for the wraps they are awesome 🙂
sweethome
Wow. Delicious and mouthwatering wraps South Indian Recipes
Vardhini
I have always wondered what to do with tofu. Looks good Pavani.VardhiniEvent: Dish it Out - Spinach and GarlicEvent: Healthy Lunchbox Ideas - Broccoli
Divya Vikram
Wrap looks so pretty and healthy with the tofu!
Mélange
Delicious and nutritios..The wraps are presented in such a way that I am drooling over here !
Aarthi
perfect food for a perfect picnic
Jayashree
What a lovely spread. Your sandwich looks really good.
jayasree
Mouthwatering spread...Loved the filling in your wraps too.
Priya Suresh
Thats an irresistible and satisfying wrap, omg seems u guys had a wonderful father's day, stunning array of beautiful dishes..
Nupur
Ooh those colorful pictures of picnic food are making me so hungry! Thanks for trying the wrap recipe- both kinds of wraps sound wonderful. By the way, I LOVE that your wraps are packaged in reusable plastic/glass trays and not in disposable foil.
Pavani
Thanks everyone.Hi Nupur, I didn't realize until you said that only I had the reusable container and all the other dishes are in disposable foil trays.. I think I'm becoming a little green without even thinking of it.. Thanks so much for your yummy wrap filling ideas, I still have to make your kathi rolls.Enjoy your weekend.
Degchi
Fantabulous wraps. I like the way you presented them with alternate colors.
Rivki Locker (Ordinary Blogger)
Wraps are perfect picnic food, especially when they are as pretty as these!
Krithi Karthi
I love wraps.. superb party pleaser..http://krithiskitchen.blogspot.comEvent: Healing Foods - Banana