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Wraps Demystified

Wrap That Which Is Wrapped Sauce/Spread

• Flour tortilla* • Mixed vegetables (raw, sautéed, • Pesto (page 246)

• Nori sheet roasted, grilled) • Hummus (page 108)

• Lettuce • Salad Greens • BBQ Sauce (page 123)

• Swiss chard • Tofu Scramble (page 62) • Balsamic Dressing (page 144)

• Collard green • Taco Filling (page 228) • Salad Dressings (Chapter 6)

• Grilled tofu or tempeh • Garlic-Herb Aioli (page 290)

• Live Pâté (page 112) • Salsa (page 82)

• Seed or Nut Cheese (page 291) • Guacamole (page 88)

• Rice and/or beans • Tapenade (page 286)

• Toasted sesame, pumpkin, or sunflower seeds • Vegan Sour Cream (page 289)

• Vegan Mayonnaise (page 288)

*Many varieties of whole-grain flour tortillas are available, in all shapes and sizes. We like to use the largest ones possible. Try some of the flavored tortillas that are now on the market, such as sun-dried tomato, spinach, and garlic.

Quicker and Easier

How about a handful of lettuce tossed into a wrap with some olive oil, nutritional yeast, and sea salt or soy sauce . . . and there’s always one or two more quick things in the fridge to throw in with it.

Many health food stores also sell premade salads and spreads, such as hummus or eggless egg salad. Premade baked tofu, of various flavors, are also available. These can be used in wraps or sandwiches when you are in a crunch for time or for a day at the beach.

CRUNCHY SALAD WRAP

Wrapping salads in a tortilla is a clever way to eat a good amount of whole foods without feeling as if you are just being too darn healthy. (Yes, it can even get annoying to take care of yourself everyday.) So wrap it up and make it feel like any normal meal. We confess that we like cucumber slices on the side, instead of potato chips.

SERVES 2

2 large whole-grain flour tortillas

2 tablespoons sesame seeds

1½ cups sliced green-leaf lettuce

1 medium-size carrot, grated

(about 1 cup)

¼ cup thinly sliced red cabbage

¼ medium-size beet, grated (¼ cup)

1 cup sunflower sprouts

(or sprouts of choice)

¼ cup chopped fresh Italian parsley

¼ cup chopped fresh cilantro

A few thin slices of red onion

1-2 tablespoons olive oil

2 teaspoons nutritional yeast, or to taste

½ lemon

Soy sauce

Sea salt and black pepper

Mustard or prepared salad dressing

(optional)

1. Heat the tortillas in a skillet over medium heat until toasted on each side. Transfer to plates and add the sesame seeds to the hot skillet. Toast for 3 to 5 minutes, or until the seeds are golden brown, shaking the pan occasionally while you begin chopping the vegetables.

2. Prepare all of the vegetables and divide them in half, piling them on top of the tortillas. Add the sesame seeds and your desired quantities of olive oil, nutritional yeast, lemon juice, soy sauce, salt, pepper, and mustard, if using (or any other condiments you prefer). Wrap it up and enjoy. You may wish to use the longer, frilly toothpicks to keep the wraps together for presentation.

If You Have More Time

Although we like to just top our wraps and salads with what is on hand, such as olive oil, lime juice, nutritional yeast, sea salt, black pepper, and Gomasio (page 278), you may want to jazz up your meal a bit more. Try any of the salad dressings from chapter 7 or one of the sauces that are scattered throughout the book.

MEDITERRANEAN HUMMUS WRAP

Hummus wraps are the backbone of quick vegan lunches. Hummus, made from garbanzo beans (also called chickpeas), is a staple in Middle Eastern cuisine. Here in the West, we tend to fancy up our hummus with everything from sun-dried tomatoes to curry. This bare-bones recipe gives you the foundation you need to make any number of variations. Use it as a filling for wraps or sandwiches or as a dip for crackers or crudités.

MAKES 4 WRAPS

4 whole-grain flour tortillas

1 recipe Traditional Hummus (recipe follows)

8 leaves romaine lettuce, chopped

1 tomato, sliced

½ cucumber, cut into half-moons

½ cup pitted kalamata olives,