Ingredients

  • Prep: 30 min
  • Cook: 30 min
  • Total: 60 min

Fried vegetables

5¼
oz
button mushrooms
2
red onions
2
tbsp
balsamic vinegar
2
tbsp
soy sauce
½
tsp
brown sugar

Raw vegetables

5¼
oz
lettuce leaves
5¼
oz
cucumber
5¼
oz
kidney beans

Other

4
wraps
5¼
oz
falafel

Relish

8¾
oz
cherry tomatoes
½
onions
2
chili
2
tbsp
basil leaves
2
tsp
balsamic vinegar

Guacamole

2
avocado
4⅓
oz
tomatoes
2
garlic cloves
½
onions
½
lemons
salt & pepper
Ingredients for the vegan wraps, seen from above
Step 1
½
lemon
5¼
oz
button mushrooms
3
onions
5¼
oz
cucumber
2
chili
2
garlic cloves
8¾
oz
tomatoes (for the relish)
4⅓
oz
tomatoes (for the guacamole)
2
avocado
  • Squeeze the lemon.
  • Slice the mushrooms.
  • Dice the onions, cucumber, chili and garlic.
  • Halve the tomatoes.
  • Remove the avocado pit and scoop out the flesh with a spoon.
Ingredients for the vegan wraps, such as mushrooms and tomatoes
Step 2
½
onions
2
chili
8¾
oz
tomatoes
2
tsp
balsamic vinegar
2
tbsp
basil leaves

Spicy tomato relish

  • Heat the onions and chili in a pan.
  • Add the tomatoes.
  • As soon as the tomatoes collapse, stir in the white wine vinegar and simmer for 6 min until creamy.
  • Finally, fold in the basil.
Relish made in the pan
Step 3

All ingredients for the guacamole (see above).

Guacamole

  • Blend all the ingredients in a blender (or with an immersion blender or a fork) until you reach the consistency you like.
Guacamole made in the blender
Step 4
5¼
oz
button mushrooms
2
tbsp
soy sauce
  • Fry the mushrooms and deglaze with soy sauce.
Mushrooms fried in the pan and deglazed with soy sauce
Step 5
2
onions
½
tsp
brown sugar
2
tbsp
balsamic vinegar
  • Fry the onions and deglaze with balsamic vinegar.
  • Then sprinkle in the sugar and wait until it caramelizes.
Caramelized onions in the pan
Step 6
5¼
oz
falafel
  • Fry the falafel over medium heat.
Frying falafel in the pan
Step 7
4
wraps
  • Warm the wraps briefly in the oven (1 min at 320 °F / 160 °C convection).
  • Alternatively, you can warm the wraps in a pan (without oil). That's a good option when there aren't many people at the table, since unlike in the oven you can only warm them one after the other.

To serve:

  • Place a wrap on a plate. Spread the tomato relish and guacamole wherever the vegetables will go later (leave the edges on the left, right and back free).
  • Top with the vegetables and falafel.
  • Fold in the wrap twice from the sides and once from the back. Done;)
Warming the wraps in the oven
Vegan wraps on a plate, surrounded by dips like guacamole and relish, teaser

Tips

#cheap_vegan:

  • In this recipe I tried to make the wraps especially varied and tasty. If you want to save a few pennies, you can also use inexpensive sauces from the supermarket. The Asian aisle often has tasty sauces and dips - often even in glass bottles.
  • One cost factor in cooking is, of course, energy. Wraps are perfect for leaving the stove and oven off and using only raw vegetables. It'll be just as delicious!

Season

Season: July to September
  • cucumbers: June to September
  • tomatoes: July to September

Only main ingredients of 100 g or more, or a whole piece, count. Spices and small amounts are left out.

Nutrition

estimated per serving

  • 1145kcal
  • 38.8 gProtein
  • 129 gCarbs
  • 46.2 gFat

Calculated from all ingredients, including the sides. Values vary depending on the product, the size of the vegetables and how you prepare them.

Cost Test phase

estimated per serving

about €5.10

This section is still in a test phase: a rough estimate based on conventional German discount-supermarket prices (as of September 2026). Only the amounts used are counted, excluding salt, pepper and spices.

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