These fun vegan wraps are filled with protein-packed quinoa, grilled or roasted asparagus, onions, and a creamy spread. Everyone loves these wraps!
Please hear me now when I say these wraps are SENSATIONAL. Everyone I've ever made these for swoon with delight. I'm sure you'll love them too.
Your first step is to make the quinoa, a grain that's stuffed to the gills with flavor and nutrition and is an especially good source of vegan protein. To learn how to prepare your quinoa, follow this link to our Quinoa Cooking Guide.
My preferred way of cooking quinoa is to heat a large dry pan and add 1 cup of quinoa. (Since this recipe calls for 2 cups of cooked quinoa, we'll start with 1 cup dry which will swell to about 2 cups cooked.) Toast the quinoa until fragrant, stirring occasionally (about 5-7 minutes).
Add double the amount of water or vegetable broth (in this case 2 cups). Cover. Simmer for about 12 minutes until quinoa is tender and white filaments appear.
After your quinoa is cooked, remove 2 cups and place in a small saucepan.
Since lemon and asparagus are flavors that match, we're going to give your quinoa a yummy lemon flavor.
Here are the matchy-matchy ingredients I added to my quinoa:
3 Tablespoons fresh lemon juice
2 teaspoons lemon zest
2 teaspoons fresh thyme
1/2 cup Vegenaise, or other vegan mayo
Salt and pepper, to taste
Mix well, cover, and keep over VERRRRRY LOW HEAT until you're ready to assemble your wraps.
Now, let's get that asparagus going...
Begin by removing the hard bottom end of the asparagus. You do this by holding the asparagus stalk in the middle and bending the end opposite the tip until it snaps. The point where it snaps is the point where it becomes woody and usually inedible.
Then, soak your asparagus in a big bowl of water with about 1/4 cup of lemon juice or apple cider vinegar. Let soak for about 10 minutes to clean thoroughly. Rinse and drain.
Thinly slice a sweet onion.
Toss the asparagus and onion slices with a small amount of extra-virgin olive oil, salt and pepper. Add to a grill basket, place on a hot grill, and turn often until the veggies are grilled to your liking. I like them to have a little bit of a caramelized look to them, meaning slightly browned.
If you don't have a grill, or a grill basket (which allows you to grill small veggies without them falling through the grate), then you can just as easily (and deliciously) roast your veggies: Heat oven to 450 degrees, and place the lightly oiled veggies in an oven-proof glass baking dish, or other dish. Roast in oven to desired doneness.
Asparagus is best when it's tender but retains a bit of a crunch. Thin stalks will cook for a shorter amount of time (3-5 minutes) and thicker stalks for a longer amount of time (5-10 minutes, depending on the size).
When your veggies are done, you're ready to assemble your wraps.
Place your favorite tortilla (I like spelt) on a plate. Spread 1/2 cup of the flavored quinoa over the tortilla. Place 1/4 of the asparagus/onion mixture down the middle. Add a lettuce leaf (I like red leaf or romaine) and roll up tightly.
Repeat until you have 4 wraps.
Note: If you don't have a grill, you can roast your asparagus in the oven at 450 degrees until browned. When I roast asparagus in the oven, I like to steam it first for a few minutes until almost tender. I personally don't like it when you roast a vegetable and the outside starts to burn before the inside gets tender. This additional step is not necessary for very thin asparagus.
These vegan wraps will really hit the spot if you're looking for an easy and fun dish for a casual dinner.
"I get your newsletter all the time and I want you to know that I look forward to it every time. You have answered all my questions about becoming vegan and now my husband and I are about two-thirds of the way there."
-- Patty Elliott, Silver Springs, Nevada
"Just wanted to say how much I love your newsletter and being a VEGAN! I feel great, I look better, and people are starting to NOTICE! Whooooo-hooo! Thanks, and keep the newsletter coming!"
-- Dawn C., Indianapolis, Indiana
"I just wanted to compliment you on the great newsletter! I came across your website just a few weeks ago. I just love reading what you have to say."
-- Kelly Clover, Tyler, Texas