Aktualisiert: 17. März 2022
This is one of the most delicious yet time-efficient basic recipes we know. Use the time you need to wait for the dough to rest to create an amazingly delicious filling. Find our seasonal options below or create your own. Enjoy!
Season: all - depending on your preferred filling
Preparation time: 20 minutes
Entire time: 20 minutes
Ingredients for 2 people
100 g flour (see Supertricks below)
50 ml lukewarm water
1 tsp baking powder
10 ml oil e.g. olive
½ tsp of salt
Choose your preferred filling ...
Everyday protein filling:
150 g Beluga lentils
6 tbsp silver onions
tomatoes, peppers or beetroot for decoration
Early spring filling:
150 g lamb’s lettuce (Swiss: "Nüsslisalat")
80 g (vegan) cottage cheese
80 g tofu
2 tbsp olive oil
Mediterranean summer filling:
5 coriander leaves
50 g mushrooms e.g. champignons
100 g zucchini
100 g red pepper
50 g rucola
50 g feta cheese - we recommend our delicious plantbased feta
100 g cherry tomatoes
1 tbsp. of olive oil
1 tsp of salt
1 tsp of pepper
autumn & winter filling to be created...
Flour: You can use wheat flour, but also other types of flour, for example splet flour or whole grain flour here. A gluten free mix is possible too.
Vegetable oil: Use an oil of your choice to flavor the dough. You can match it with the filling. To complement our summer filling in an ideal way for example, we recommend a good olive oil.
Procedure for the wrap:
For the wrap dough you just need to mix the flour, baking powder, oil, salt and water in a bowl and then knead a smooth dough with your hands briefly until well combined.
Be sure to cover the dough in an airtight container (e.g. you can use a lunchbox or simply a bowl with a plate on top) in the refrigerator for 15 minutes before further processing. In the meantime, you can start to prepare the filling already!
Then divide into 2-4 equally sized pieces, roll out approximately 15-20 cm and place in a non-stick pan until the dough bubbles slightly. Flip and finish baking. Work and serve quickly so the dough doesn't harden.
To keep the dough patties soft for some time, place between slightly damp and warm reusable kitchen towels.
Procedure for the Everyday protein filling:
Cook the beluga lentils for 20-30 minutes. You can also use a different kind of lentils. Cut cucumbers and tomates in small pieces. Mix together and serve with your wraps.
Procedure for the Early spring filling:
Wash and pluck salad. Cut tofu in cubes and fry it in a non-stick pan with olive oil for 5-7 minutes until it shows a golden brown colour. Mix everything and ... enjoy!
Procedure for the Mediterranean summer filling:
For the filling, cut mushrooms, zucchini and red pepper into small stripes and the cherry tomatoes in half .
Fry all the vegetables except the tomatoes and the rucola in a pan with olive oil for 15 min. Add some salt, pepper and garnish the wrap with feta cheese, olive oil and coriander leaves.
Nutritional values per portion (excl. filling): 218 kcal | 5 g protein | 36 g carbs of which 0 g sugar | 5 g fat | 1 g fibre
CO2 emissions per serving (excl. filling): 66 g
... with Mediterranean summer filling vegan version: 170 g
... with Mediterranean filing & feta instead of vegan feta: 300 g