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Eating on the run isn’t ideal, but it is a fact of life for a lot of us.

The trick is to make the most by preparing simple, healthy, portable food you can tuck in your bag so you don’t succumb to pasty supermarket sandwiches or fatty take-aways. Wraps are perfect — they are more durable than sandwiches, simpler to eat than soup… and you can fill them with just about anything. Fresh salad, leftover roast vegetables, chicken, fish, tofu, scrambled eggs. As for the wrap, you can use wholegrain wraps, buckwheat crepes, nori seaweed sheets. Again, the only limit is your imagination.

For inspiration, check out this post from Lunch Box Bunch with ten terrific vegan wrap recipes.

This one caught my eye:

Curried Quinoa Wrap with Avo-Citrus Slaw
vegan, makes 3 wraps (plus leftover quinoa)

Curried Quinoa:

1 1/2 Tbsp Muchi Curry
2 tsp sea salt
2 1/3 cups dry, unrinsed quinoa
3 cups water
1/2 cup apple cider or orange juice

fold into cooked quinoa:
1 1/2 cups frozen peas (thawed or warmed)
1/2 cup salted cashews
1/2cup sweet onion, chopped
2 Tbsp rice vinegar
1/4 cup tahini (add less for fluffier quinoa)
1 satsuma or seedless tangerine, peeled/diced
2 Tbsp maple syrup (or agave)
1/4 cup chopped mint (optional)
2 Tbsp nutritional yeast (optional)

Avo-Citrus-Tahini Slaw:

2 Tbsp lemon juice
2 Tbsp orange juice
1 avocado, diced
1 tsp liquid smoke (optional)
1 cup shredded or matchstick carrots
1/2 cup shredded lettuce
2 Tbsp tahini


1. Prep your slaw and toss well. Place in fridge to marinate/chill until ready to assemble wraps.

2. Heat your quinoa ingredients (not toss-in ingredients though) on stove in large soup pot. Bring to a boil. Cover with lid and reduce to a simmer. Simmer for about 11 minutes. Turn off heat. Let sit, lid-on for about ten minutes. Lift lid and fluff with fork. Follow fluffy quinoa instructions here.

3. Add the toss-in ingredients to the still-hot soup pot. The warm quinoa will gently heat and cook these ingredients. Yet the onions and cashews will still stay nicely al dente.

4. Grab your extra large whole wheat wraps and start adding ingredients…

Share your favourite wrap recipe in the comments!