Many restaurants offer this type of sandwich; it is basically a stuffed tortilla (or flatbread), or a salad wrapped in this type of flat bread. It is quite simple to prepare and does not require any special cooking skills. So stay home or pack your own packed lunch. Save money, eat healthy and have fun experimenting with lots of combinations.
Step 1. Choose the ingredients
Next time you go shopping, look for ingredients you like. A good rule of thumb is that if the ingredients are suitable for a sandwich, then they are also good in the wrap. However, remember that the tortilla is rolled up and not closed, so you can put some foods that would sometimes be difficult to manage in a sandwich.
Step 2. Roll out the tortilla (or flatbread)
The basis for a good wrap is usually a large flour or corn tortilla, depending on your taste. You can also find very colorful variants whose dough has been prepared with spinach or tomatoes. If you don't want to buy tortillas or can't find them, you can always make them yourself.
Whatever type of tortilla or flatbread you decide to use, spread it out on a plate or cutting board and arrange your ingredients on it.
Heat the tortilla in a pan with a little oil if you like it hot.
Step 3. Add the meat if you are not a vegetarian
You can use cold cuts or prepare grilled meat, stir-fried or whatever you like. Don't forget to season the meat if you cook it yourself. Chicken, turkey, beef, lamb and pork are just a few examples.
Step 4. You can put the fish if you like
Shrimp are great and make the wrap much lighter. You can also use canned tuna or salmon to create a salad.
Generally speaking, use meat or fish. The latter has a more delicate flavor and a texture that can be overwhelmed by heavier meats
Step 5. Add the vegetables by placing them on top of the other ingredients
You can put as many as you like, so try new combinations. This is a way to pack a lot of essential nutrients into a delicious dish. You could create your own take-away salad inside your tortilla.
Try all kinds of lettuce, spinach, broccoli (maybe steamed first), tomatoes, olives, mushrooms, chopped peppers and whatever you like best.
Step 6. You can also add fruit, fresh or dehydrated
While not widely used in sandwiches and salads, you may like the sweetness and tenderness that a piece of fruit can offer your sandwich. Try some pear, apple, grape, raisin or another fruit that you think can go well with the other ingredients.
Step 7. Put the nuts or seeds
Toasted and sliced almonds, sunflower seeds, chopped walnuts and sesame seeds add a crunchy touch and a little elegance to your tortilla.
Step 8. Add cheese, toppings or sauces
But be careful with the fat content. If you love mayonnaise, cheese (even creamy) or ranch sauce, you can compromise and cut down on portions. Alternatively, look for something less fatty like mustard, barbecue sauce or yogurt, lean sour cream, kefir, or oil and vinegar.
Step 9. Enrich it with your favorite flavors
Salt and pepper are the most common, but don't forget other spices and fresh herbs such as basil, oregano, cinnamon or chilli.
Step 10. Wrap the tortilla
Try to mentally divide it into three strips. Keep the filling in the center, leaving the edges free. Fold the sides inwards for about 7-8 cm. Then roll the rest of the tortilla tightly around the filling.
Step 11. If you want to present your wrap as the restaurant does, divide it in half with a diagonal cut
Step 12. Finished
- It is not necessary to do everything at once. Start with classic combinations if you are not very experienced. Try tomatoes and basil or apples and cheese, for example. Combine strong flavors with more delicate and neutral ones.
- The wraps can be eaten hot or cold, make the best choice for the ingredients you used to fill them.
- When eating your favorite wrap at a restaurant, try to pay attention to its ingredients. This way you can try to replicate it at home or even improve it.
- If you want a more substantial wrap, try using cooked rice instead of lettuce. It is excellent in hot wraps but you can also eat it cold, if you stuff it with crabmeat or tofu.
Overlapping tortillas. If your tortillas aren't big enough, you can use two stacked.