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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


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
  • cups Cooked Chickpeas (or 1 15oz. can drained and rinsed)
  • 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


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.


  • 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.


Calories: 350kcal
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