Raw Rainbow Wraps


One of my favorite things to eat as I entered my twenties was a really garlicky, spicy falafel wrap.   The combination of flavors, the balance of nutritionally dense vegetables – both fresh and fermented, and the crisp crunch with every bite.  I loved it. I still do, although I definitely have it a lot less frequently these days.  One of my favorite parts of a perfectly wrapped falafel is the pickled purple cabbage and turnip. The purple, it really adds something for me.  There aren’t many places that add such a strong purple punch to their foods, especially places that are typically more “main stream”… not around here, anyway.

I figured this weekend, that I could create a raw version… one that is packed with nutrition, fermented awesomeness, protein and the added element of healthy living food.  I wanted it to have a somewhat Asian flavor,  reminiscent of a traditional lettuce wrap, with that strong punchy purple.


The only real problem, was that I had a very limited window of time available in which to create said wrap.  Driving home from hiking in Canmore, I weighed my options… Either make a real falafel, or improvise with something a bit quicker.  Something a bit quicker won the debate.  Something a bit quicker… turned out so totally awesome.


The fillings for my beautiful, punchy purple wraps have a few key, but very simple ingredients that showcase each flavor component without overpowering one another. A delicious mix of spiced walnuts, fresh cherry tomato and avocado salsa, sprouted green lentils and sprouted chickpeas, golden beet noodles, and a simply divine vegan sauce.   Using fresh citrus juice and zest in the salsa, perfectly sweet honey, warm sesame and spices with the walnuts, and super alkaline umeboshi paste in the finishing sauce….  all adds well complimented flavors and super nutritional powers to the whole meal.


Sprouting the lentils and chickpeas will take two days, so make them ahead if you don’t typically have sprouted beans & legumes handy.

Sprouting is so incredibly easy, and the health benefits attached to eating whole, living, enzyme rich legumes and beans is just amazing.  To sprout lentils & chickpeas, simply rinse and soak them overnight in filtered water. Rinse again in the morning, then drain. Place them in a sprouting tray, or a jar with cheesecloth fastened over top of the opening. Allow them to sit in a dark place like a cupboard, for the day, rinsing again before bed… Be careful not to break off any of the sprout tails that have formed. Follow the same steps the next day, once there are centimeter length sprout tails popping out of each chickpea and lentil, you’re good to go!


Sweet & Spicy Walnuts

1 Cup Raw Soaked Walnuts
3 Tbsp Shichimi Togarashi (Japanese Seven Spice)
2 Tbsp Raw Honey

Smash, crush, or pulse the walnuts until most of them have been broken at least once. Mix all ingredients in a small bowl and set aside.

Tomato Avocado Salsa

1 Cup Cherry Tomatoes
1 Avocado
2 Green Onions
1/2 Lime
Szechuan Pepper*

*If you do not have Szechuan peppercorns, sub black pepper and a touch more lime.

Chop the green onion, cut each cherry tomato in half, cube up the avocado and mix all three ingredients into a small bowl. Zest the lime, then squeeze out the juice, adding both to the bowl. Add fresh ground Szechuan pepper to taste and set aside.

Creamy Umeboshi Sauce

2-3 Tbsp Sunflower Seed Butter
1/3 Cup Warm Water
1/2 Tsp Umeboshi Paste

Stir all ingredients together in a bowl, adding water a touch at at time until the sauce is liquid enough to pour off of a spoon.


Raw Rainbow Wraps

1 Head of Organic Purple Cabbage
1 Golden Beet
Tomato & Avocado Salsa
Sweet & Spicy Walnuts
Creamy Umeboshi Sauce
Fresh Basil

To assemble – cut the head of cabbage in half, this makes for smaller wraps that are more manageable.  Using a spiralizer or a hand peeler, twirl the beet into thin noodle like strips.  Prepare the Tomato Avocado Salsa, the Sweet & Spicy Walnuts, and the Umeboshi Sauce. Layer the beet noodles, then the other assorted toppings, finishing with the Umeboshi sauce and some fresh basil.  Fold up the bowl like cabbage head and sink your teeth right in!

Yum!  Enjoy!


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