2 min read·Thrifty Meals
Wraps
Wraps are complete, portable meals that come together in minutes. They are among the most flexible foods one can prepare on a budget. Flatbreads costs almost nothing, and the filling can be built from whatever is in the fridge or pantry.
The Facts
- Tortillas and flatbreads are cheap and have a relatively long shelf life in the pantry
- Almost any combination of vegetables, legumes, grains, or protein can fill a wrap
- A simple spread adds flavour and moisture
- Wraps are a good choice when there are no kitchen appliances available for cooking
Thrifty cooks like the flexibility to improvise their wraps, based on what’s on hand. The fillings are a great way to use up small quantities of leftovers that are not quite enough for a full meal on their own. For anyone without access to a full kitchen, wraps are particularly valuable because many fillings require no cooking at all.
Ingredients that are well suited for wraps:
- Flatbreads: Tortilla, roti, pita, lavash, naan, and chapati are good 'wrappers'
- Beans: Black beans or chickpeas, seasoned with cumin, garlic, and a pinch of chilli are very cheap
- Rice or grains: Add bulk and substance
- Veggies: Shredded cabbage, grated carrot, sliced cucumber, and any leafy greens add freshness and texture
- Fruit: Bananas with some peanut butter or jam make a very quick meal without refrigeration
- Binders: Some cheese, hummus, mayo, salsa, or a drizzle of hot sauce ties everything together
- Leftovers: Roasted vegetables, a few spoons of lentil soup, or the remains of a stir-fry can all fill a tortilla
A few sources for inspiration:
- Veggie Wraps by Betty Crocker
- 25 Wrap Recipes for the Best Packed Lunch some fancier recipes by Taste of Home
- Vegan Wraps by Emily Eats
