Raw Collard Wraps With Veggies, Sprouts and Guacamole
Are you looking for a quick and healthy wrap that’s maybe low in calories and more whole foods based? Or maybe you’re looking for a gluten or wheat free sandwich option. Well check out my raw veggie collard wraps!
So… I totally forgot to add these delicious collard wraps to my recipe program Savory Raw Dinner Recipes because they were so easy to make I did not write the recipe down! LOL. When I compiled the recipe book I did not have it on my computer and I forgot about it. So I’m posting it here for you instead. These raw collard wraps are really easy to make if you have access to large size flat collard green leaves and are really impressive to non raw foodies.
If you haven’t checked out Savory Raw Dinner Recipes, I highly recommend you do. I created the recipes and did all the photography myself. These are possibly the sexiest lower fat gourmet recipes you’ve ever seen. Even if you just enjoy some healthy food porn photos, you should check it out!
If you live in the south you can find collard greens at most grocery stores or Walmart, but if you live in the north or in Canada you’ll have to go to Whole Foods or your local community health food store.
In the South it’s about 88 cents (USD) for a bunch of collards. In Canada, it costs us about $2.99 (CAD) for a large bunch. Overall, it’s a pretty cheap wrapper to make a raw burrito or sandwich, just make sure you select a bunch of collards that have lots of large flat leaves, not bent, crushed or small leaves as you’ll more likely end up having to make tiny raw vegan tacos instead because you can’t wrap the collards like a burrito.
If you DON’T have collard greens, it won’t really turn out the same. The key to this wrap is the collard green’s very large, strong and pliable leaf. You can try using other greens, but what you’ll get instead is more of an open face sandwich/taco/boat that you sprinkle toppings in and eat kind of like a hot dog! Probably tastes the same, but will look different. You can try both style of raw wrap.
This is what a collard leaf looks like whole. You will see it’s flat and not curly like kale.
Raw Collard Wraps With Veggies, Sprouts and Guacamole
How To Make Raw Vegan Collard Wraps
Serves 2
For this recipe you’re going to need:
2 large collard green leaves, washed
1/2 ripe avocado (should give to your thumb when pressed)
julienned or spiralized carrot and/or beets
julienned cucumber
julienned pepper
julienned zucchini
A few sprouts (If you have, I used alfalfa, you can use sunflower, pea shoots etc)
Seasonings if desired: lime/lemon, salt, pepper, olives
Tools:
A sharp knife
Flat surface
Step 1: Lay your collard leaf out flat on a cutting board stem side facing UP. Next take your sharp knife (it needs to be sharp, and not a serrated one, I cut myself once sawing into my finger) and angle it down and into the stem of the leaf. Shave the stem from the leaf horizontally and away from you. You want to do this so you can roll and fold your collard leaf without it cracking and splitting. Keep shaving down the stem a bit at a time, until it is flush with the leaf and then cut the edge off the stem end so it is straight at the bottom. Test your collard leaf now to see if it will roll easily into a small burrito. If it does, you’ve got your collard stem thin enough. Once you do this once, you’ll understand what I’m talking about.
Step 2: Spread 1/4 of a ripe avocado (half of your 1/2 avocado) onto you collard leaf leaving an inch or two from the bottom end of the stem. Spread it in the middle area only, not all the way out to the sides and top. Season if desired over the avocado for flavour.
Step 3: Lay your veggies and sprouts nicely in the bottom portion to middle of your collard leaf, still leaving and inch or two at the bottom part of the stem. Keep everything in the middle and far away from the top and sides, just like you would fill a burrito.
Step 4: Roll the bottom stem end of your collard leaf up and away from you and make a full roll. Tuck in the sides of the leaf and continue rolling and tucking in as you go. Keep your roll tight so when you cut it your filling doesn’t fall out.
Step 5: Hold your wrap tightly and then carefully slice it in half. If desired you can skewer it with a toothpick to hold it together and set it on a plate.
Step 6: Repeat for the other wrap.
I would recommend sticking with a thick creamy filling like avocado, guacamole or my Lower Fat Hemp Hummus (from Savory Raw Dinner Recipes) instead of using a fruit or vinegar based dressing, as the taste of collards is quite strong and with just a vinegar or lemon base it won’t really be that delicious. Unless you’re like a hard core raw foodist, in which case you probably eat raw kale by the bunchfuls… every day… Just kidding! Rock on! 🙂
Serve this wrap with a raw soup, green salad or fruit salad. This is not a low fat recipe, technically because the veggies and wrap have so little calories. This is why I did not use an entire avocado for the recipe, otherwise it would be very fatty. I want to emphasize that on it’s own this is a very LOW CALORIE wrap, pretty much a snack. Since we don’t want to load up on nuts, seeds and oil on a low fat raw vegan or 80/10/10 diet, this should be part of a meal. We enjoyed this with a fat free soup recipe from Savory Raw Dinner Recipes and lots veggie sticks with my raw hummus. You just can’t see it from the photo, but the soup was present!
I have seen some restaurants steam the collard leaves as well for those who prefer a milder taste (sort of like steamed cabbage in a cabbage roll) so that’s always an option if you’re looking for a softer texture in your wrap!
What do you think of these wraps? What did you fill yours with?
photographs are so lovely! somehow unclear about shaving the stem, do you land up with two pieces, stem removed, so technically you are making 4 pieces?
Hi Barbara, you lay 1 leaf down with the spine face up and you shave the spine off of the leaf so it is now pliable and can be rolled instead of splitting in half when you fold over the leaf. Collards are very strong in the leaf, it’s just the stem will snap if you roll or fold it and don’t shave it down to be flush with the green leafy part. I don’t know what you mean by ending up with 2 pieces. You are shaving off the spine, not cutting the leaf in two.
Sounds delicious. Can’t wait to try it. I have been learning more about raw food lifestyles and was wondering what your thoughts are on eating cooked grains. I know you do include them in your recipes but do you think they should be eaten minimally and if so why?
I only minimize processed foods such as flour and bread products due to their refined nature and being less nutritious and higher in calorie. But I still include whole grains such as rice, quinoa, oats and whole wheat on a regular basis. Unless someone is allergic to a certain grain I don’t think they should be minimized it’s far healthier to eat whole grains than processed foods or animal products or oil for the majority of daily calories. 🙂
I just made these for the first time: WOW! Absolutely fantastic! You have a gift for making raw foods fun, delicious and easy to make! I would highly recommend this (or any of your recipes) to anyone! 🙂
Thanks Lisa i’m glad you enjoyed it
I love raw “wraps”. I usually use swiss chard instead of collards. I like to put tomatoes, avocado, red onion, cucumber, sprouts and some lemon juice.
Hello!
I was just outside watering my garden. I have one collard green plant that has survived several years. It is almost as tall as me now! I just keep picking the leaves for smoothies and juicing. Today I will try the wraps now that I know the secret of the shaved stem! Thank you for your ideas! warmly, Nancy
I’ve always wanted to make wraps with collard leaves – these look really apetising – but I’ve never seen them where I live…unless they’re the same as the outer leaves of a large green cabbage. Are they? If not and if there’s anyone reading this post in Australia and knows where we can get them here please post it.
The idea of being able to make them ahead of time and store in the fridge for a day or two is so appealing. Great photos Veronica! Extra mouth-watering 🙂
Hi Em,
Generally they are a southern USA staple, but I’m sure you could find them or buy some collard green seeds. They are not a cabbage, but a very large sturdy leafy green kind of like kale, but completely flat leafed. Here’s a picture showing how large they are. http://penandfork.com/wp-content/uploads/2009/07/market-greens.jpg
We find them in organic stores in Canada. We’ve been to Australia, so I know how different it is when you guys produce most of your own produce and so you don’t have access to a few things.
I got your testimonial in my survey, I noticed you signed your name the same. Would I be able to use the testimonial for my website? I appreciate you letting me know how much you love the recipes. I’m glad you like the green pea soup, I was worried I may have been the only one who liked it! I really love peas… my whole family can’t stand them haha.
Sure – use my testimonial any way you like! Btw, I’ve noticed another ‘Em’ (not me) posting a comment on a raw website too – can’t remember which now. But that post read differently to mine…
Actually, the first time I made that soup was the first time I’d ever had raw peas, can you believe it? And I’ve always been such a vegie person. Anyway, I now love raw peas!
Last time I made it, I didn’t have chia, so I used 1/4 of a largish avocado instead – turned out soo delicious that way too.
So, it looks like I’m reduced to having to grow my own collards – ha ha. The price of growing (mostly) our own food supply… We’ve all heard about them here in Australia – well anyone that’s watched any early-ish Edie Murphy films or Roots, the tv series from the seventies – or any other number of shows (Alice?) from the US – collard greens seemed to be mentioned quite regularly – so I don’t know why they’ve never taken off here. I’d definitely eat them!!
I met you guys in Sydney when you did your talk here last year. It was great to have you both here. Come again…
Ah you didn’t tell me you met us. 🙂 We went to a few cities in Australia. I remember an Em in Sydney. Thanks so much for trying out our recipes and staying in touch. I just started out with what I liked that I wanted to teach people how to make and wanted to make it clear and as hassle free as possible. 🙂
PLEASE VOTE for me in this year’s Best Of Raw Awards at http://www.bestofrawfoods.com/ for best Gourmet Raw Food Chef. I’m at the bottom under Veronica Grace. You have to register to vote, but you can pick which categories you vote in. It will only take a few minutes. I appreciate your vote and support for low fat raw vegan cuisine!
Awesome photos! Collards are great for wraps no doubt. I find that avocado is key to making wraps taste good. Love ya
B
Thanks for the tip about shaving the stem of the collards, Veronica! Such a simple, head-smacking thing, but will make my wraps successful.
It really makes a difference. It’s impossible to roll and not snap without doing it. Once I shaved off the stem, I was like woah… this is an awesome leaf to make burritos with. It’s so strong! lol
Hi Veronica,
Can you clarify what you mean by “thing fruit” in this sentence from your post, please?
“I would recommend sticking with a thick creamy filling like avocado or my Lower Fat Hemp Hummus (from Savory Raw Dinner Recipes) instead of a thing fruit or vinegar based dressing,”
Thank you.
That would be auto correct on my computer messing up. I meant “instead of using fruit”, not a thing fruit.
Forgot to add that I enjoy sliced red bell pepper in them too!
Lovely, Veronica! One of my staple dishes, we get nice collards at several stores in WA state for around a dollar a bunch. I make the whole bunch at one time and wrap them individually for convenience, the usual filling for those is a smear of almond butter and a liberal dose of my homemade hot pepper sauce topped with shredded carrot and beet root, they’re good for several days in the fridge. If eating immediately I skip the nut butter and add avocado and cucumber instead, it’s all good!
That sounds great!
Yes these probably are the only raw “sandwich” that you can make in advance and keep in the fridge and the key to success for that is having the leaves and veggies dry and not wet so nothing gets soggy or weeps. I’ve never used almond butter in them but that would work too. Thanks for visiting my site. 🙂