Spicy vegan wraps with Greek soyghurt sauce

Hello, World,

For the past couple of months (obviously not every day, but when I could), I've been experimenting with meal prep wraps. My experiments led me somewhere, so, in this blog post, I will be today's experiment's results, which turned out pretty well and are worthwhile sharing :)

Here's a kind of bad picture of the end result, but whatever:

"Spicy vegan wrap" by Arija A (CC-BY-SA-4.0). Purpose: Illustrate end product of "Spicy vegan wraps with Greek soyghurt sauce". Uploaded on Sat, 28 Feb 2026 15:02:06 GMT. (raw media here)

It's just homecooked food... Nothing too special :P It's nice though!

Let's get started!

# Ingredients

• 2 cups raw parboiled rice
• 4 cans beans of choice, rinsed and drained (~1600g net)
• 1 can sweet corn, rinsed and drained (~400g net)
• 1 large onion, diced
• 4-6 cloves garlic, minced or crushed
• 1 red bell pepper, thinly sliced
• 1 English cucumber (or 2 Persian), sliced into ribbons, rounds or thin batons
• 1-2 medium-large carrots
• 3 tomatoes, diced
• 1 head romaine salad
• 7 tbsp rice vinegar
• 4 tbsp olive oil
• 2 tsp salt
• 1.5 tsp sugar
• 1.5 tsp ground cumin
• 2.5 tsp smoked paprika
• 0.5 tsp ground turmeric
• 2 tsp ground cayenne
• 2 tsp ground chilli
• 2 tsp chilli flakes
• 0.5 tsp black pepper
• ~5 cups water
• 4-6 tbsp nutritional yeast
• 3 tbsp soy sauce
• 400g vegan Greek-style yoghurt (I recommend the Alpro one ("alpro: packed with protein, GREEK STYLE (no sugars)"), because that's the one I used)
• 200–300g tomato sauce
• 3 tbsp tomato paste
• 12-16 soft tortillas

You can substitute or remove anything you want. Cooking is an art :) One tip I can give is in regards to nutritional yeast. Nutritional yeast in this recipe is a pretty important flavour, so if you don't have access to it, what works is taking normal yeast (the common type you use to make bread), and frying the yeast in a dry skillet on medium to medium-high heat until a bit browned and darkened. This process should release a unique smell, and leave you with a pretty good (IN MY EXPERIENCE! DO THIS AT YOUR OWN RISK!) substitute for nutritional yeast for cooking. Other spices can also be replaced/removed (e.g., using only cayenne or chilli instead of both) :) The only ingredient that's really difficult to substitute could be vegan Greek-style yoghurt.

# Process

1. Rinse your parboiled rice until water runs clear, measure 4 cups water
2. Drain & rinse all beans and corn
3. Dice onion, mince/crush garlic, slice pepper, cut cucumber, grate carrots, dice tomatoes; separate, wash, and dry romaine
4. Prepare rice dressing by whisking together -
   • 4 tbsp rice vinegar
   • 3 tbsp olive oil
   • 0.5 tsp salt
   • 0.5 tsp sugar
   • 0.5 tsp ground cumin
   • 0.5 tsp smoked paprika
   • 0.5 tsp ground turmeric
   • 0.5 tsp ground cayenne
   • 0.5 tsp ground chilli
5. Prepare filling spice mix: combine -
   • 2 tsp smoked paprika
   • 1 tsp ground cumin
   • 1 tsp ground cayenne
   • 0.5 tsp ground chilli
   • 1 tsp chilli flakes
   • 0.5 tsp black pepper
6. Cook & dress the rice
   1. Bring 4 cups water + 1 tsp salt to a boil.
   2. Add 2 cups rinsed parboiled rice, stir once, cover and simmer on low until absorbed (follow instructions on the package; usually 10–15 min)
   3. Remove from heat and rest, covered, 8–10 min.
   4. Fluff the rice with a fork
   5. Fold in the rice dressing from before gently
7. Pickle your cucumber
   1. Thinly slice cucumber (ribbons, rounds or thin batons)
   2. Put the cucumber into a bowl
   3. Pour on 2 tbsp white rice vinegar + 1 tsp sugar + 0.5 tsp salt
   4. Toss covered and let sit while you prepare your other ingredients
8. Make your filling:
   1. Heat a large skillet over medium
   2. Add 2–3 tbsp olive oil
   3. When shimmering, add diced onion + pinch salt
   4. Sweat the onion and begin to caramelise (6–8 min)
   5. Add 2-3 minced garlic cloves, cook 20–30 sec.
   6. Add bell pepper and grated carrot, sauté 3-4 min until softened but still with bite
   7. Push vegetables to one side; add the spice mix to the oil and toast 20–30 sec (this blooms flavour), stir into the vegetables
   8. Add 2 tbsp tomato paste, cook 45-60 sec
   9. Add all drained beans + sweet corn
   10. Pour in ~0.75 cups hot water and 2 tbsp soy sauce
   11. Simmer gently for ~10 min so flavours meld together
   12. Remove ~20% of the mixture to a bowl and mash; return the mixture into the pan and stir
   13. Fold in most or all of the dressed rice, heat through 1–2 minutes
   14. Stir in 2-3 tbsp nutritional yeast
   15. Taste and adjust flavours, heat, acidity, etc. - it's a subjective art afterall :D
9. Make spicy yogurt-tomato sauce:
   1. In a bowl whisk:
      • 400g vegan Greek-style yogurt
      • 200–300g tomato sauce until
      • 1 tbsp soy sauce
      • 1 tsp rice vinegar
      • 1 tbsp tomato paste
      • 2-3 minced garlic cloves
      • 1 tsp smoked paprika
      • 0.5-1 tsp ground cayenne
      • 0.5-1 tsp ground chilli
      • 0.5-1 tsp chilli flakes
      • 2–3 tbsp nutritional yeast
      • salt to taste
   2. Taste and adjust flavours, heat, acidity, etc.
10. Assemble your wraps:
    1. Lay tortilla flat
    2. Add a romaine leaf
    3. Spread 1–2 tbsp sauce in the centre
    4. Add 3–5 tbsp bean/rice filling (adjust)
    5. Add 1–2 tbsp diced tomato
    6. Add 1–2 tbsp quick-pickled cucumber
    7. Add 1–2 tbsp carrots
    8. Fold sides in, roll tightly from bottom upward.
    9. To seal & crisp, place seam-side down in a hot skillet for 1-2 min.
11. Serve: Just eat!

This recipe makes 12-16 servings (wraps). Cook time is about 1 hour.

I recommend scaling the recipe down if you're alone - the wraps are insanely filling, however I share with my family, so this is perfect for me :)

Enjoy!