Vegan Swiss Chard Wrap with Cabbage-Apple Slaw
Description:
These fresh and vibrant Swiss chard wraps are packed with flavor, crunch, and color. The hearty leaves serve as a nutritious alternative to tortillas, while the cabbage-apple slaw adds tangy sweetness and crunch. Perfect for a light lunch, picnic, or healthy snack, these wraps are both delicious and nutrient-dense.
Ingredients:
For the Wraps:
6 large Swiss chard leaves (stems trimmed)
1 avocado, sliced
1/2 cup cooked quinoa or brown rice (optional for added heartiness)
1/2 cup hummus or white bean spread
1/2 cup grated carrots
1/4 cup sunflower seeds or pumpkin seeds (optional)
For the Cabbage-Apple Slaw:
1 cup red cabbage, finely shredded
1/2 green apple, julienned
1 tbsp lemon juice
1 tsp maple syrup or agave
1 tbsp olive oil (or skip for oil-free)
Salt and pepper to taste
Instructions:
1. Prep the Swiss Chard Leaves:
Rinse the leaves well and pat dry.
If the stems are thick, use a sharp knife to shave them down to make the leaves more pliable.
Optionally blanch in hot water for 10–15 seconds and then plunge into cold water to soften.
2. Make the Slaw:
In a bowl, combine red cabbage, green apple, lemon juice, maple syrup, olive oil, salt, and pepper.
Toss well and let sit for 5–10 minutes to allow flavors to meld.
3. Assemble the Wraps:
Lay one Swiss chard leaf flat.
Spread 1–2 tbsp of hummus down the center.
Add a spoonful of quinoa (if using), a few avocado slices, grated carrots, and a generous portion of the cabbage-apple slaw.
Sprinkle seeds on top if using.
Fold in the sides and roll up tightly like a burrito.
4. Serve:
Slice in half if desired. Serve fresh, or wrap tightly and refrigerate for up to 24 hours.
Time Required:
Prep Time: 15–20 minutes
Cook Time: 0–5 minutes (only if blanching chard)
Total Time: 20–25 minutes
Nutritional Information (Per Wrap, approx):
Nutrient Amount
Calories ~180–220 kcal
Protein ~5–6 g
Carbohydrates ~20–25 g
Fat ~10–12 g
Fiber ~6–8 g
Sugar (natural) ~5–7 g
Note: May vary depending on optional ingredients used.
Frequently Asked Questions (FAQ):
Q1: Can I make this wrap ahead of time?
A: Yes! You can prepare and store it in the fridge for up to 24 hours. Keep the slaw and other fillings separate if storing longer.
Q2: Is there a substitute for Swiss chard?
A: Yes, you can use collard greens or large romaine leaves. Blanching helps make them more pliable.
Q3: Can I make it oil-free?
A: Absolutely. Just omit the olive oil in the slaw or use a splash of orange juice or extra lemon juice for moisture.
Q4: Is this recipe gluten-free?
A: Yes, all ingredients are naturally gluten-free. Just make sure the hummus or any spreads are certified gluten-free if needed.
Q5: What can I use instead of hummus?
A: Try mashed avocado, tahini, or any vegan be
an spread.
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