Vegan Pumpkin Wraps
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Vegan Pumpkin Wraps
These cozy vegan pumpkin wraps are the ultimate healthy lunch, featuring a velvety spiced potato and pumpkin filling wrapped in a soft tortilla. Ready in just 35 minutes, they are perfect for a quick meal prep or a satisfying plant-based meal. The blend of warm spices and creamy texture makes this easy pumpkin recipe a new household staple.
I first created these wraps during a crisp autumn afternoon, seeking a lunch that was both nourishing and full of seasonal flavor. The aroma of pumpkin and spices filling my kitchen reminded me of family gatherings and our beloved pumpkin pie. I love serving these wraps with a side salad or a cup of hearty vegan stew for a complete, comforting meal that celebrates the best of fall produce.
Why You’ll Love These Vegan Pumpkin Wraps
- Meal Prep Ready: These wraps can be assembled ahead for quick, healthy vegan lunches all week.
- Wholesome Ingredients: Packed with vegetables and plant-based protein for a nourishing meal.
- Family Favorite: The creamy, spiced filling is a hit with both kids and adults alike.
- Quick & Easy: From prep to plate in 35 minutes with simple, straightforward steps.
What You’ll Need for Your Vegan Pumpkin Wraps
Be sure to see the recipe card below for the full listing of ingredients, instructions, notes, and estimated nutritional information.
For the Filling
- Yellow Potatoes: Use starchy varieties for the creamiest mashed texture.
- Pumpkin Puree: Ensure it’s pure pumpkin, not pumpkin pie filling.
- Warmed Plant-Based Milk: Helps create a smooth, pourable consistency.
- Vegan Butter: Adds richness and helps bind the ingredients.
- Kosher Salt & Black Pepper: Season generously to enhance all the flavors.
For Assembly
- Large Flour Tortillas: Choose whole wheat or gluten-free wraps if preferred.
- Fresh Greens: Spinach or arugula add a nice fresh contrast.
Vegan Pumpkin Wraps
Make delicious vegan pumpkin wraps in just 35 minutes! This easy recipe with potatoes and spices makes a perfect healthy lunch or dinner.
Equipment
- large pot
- colander
- potato ricer
- potato masher
- large bowl
- wooden spoon
- rubber spatula
- measuring cups
- measuring spoons
Ingredients
- 1.5 pounds yellow potatoes peeled and quartered
- 0.25 cup whole milk warmed
- 4 tablespoons unsalted butter at room temperature
- 0.5 cup sour cream
- 1 teaspoon kosher salt
- 0.25 teaspoon freshly ground black pepper
Instructions
- Place the peeled and quartered potatoes in a large pot and cover with cold water by 1 inch. Bring to a boil over high heat, then reduce heat to maintain a simmer and cook for 15-20 minutes, until the potatoes are very tender when pierced with a fork.
- Drain the potatoes thoroughly in a colander and return them to the warm pot. Let them sit for 1-2 minutes to allow any residual moisture to evaporate.
- Pass the hot potatoes through a potato ricer into a large bowl, or mash them thoroughly with a potato masher until no lumps remain.
- Add the warmed milk, softened butter, sour cream, salt, and pepper to the mashed potatoes. Stir gently with a wooden spoon or rubber spatula until just combined and smooth, being careful not to overmix.
- Taste and adjust seasoning with more salt and pepper if desired. Serve immediately while hot.
Creative Ways to Customize Your Wraps
- Add Protein: Stir in a can of rinsed chickpeas or black beans for extra heartiness.
- Spicy Version: Add a pinch of cayenne pepper or diced jalapeños for heat.
- Cheesy Twist: Sprinkle with dairy-free cheese before rolling up the wraps.
My Pro Tips for Perfect Wraps
- Potato Texture: Cook potatoes until very tender for a lump-free, smooth filling.
- Drain Thoroughly: Let potatoes sit after draining to remove all excess moisture.
- Season Properly: Taste and adjust salt and pepper after mixing all ingredients.
- Warm Tortillas: Briefly heat wraps before filling to make them more pliable and prevent tearing, much like when preparing sheet pan quesadillas.
How to Store and Reheat Your Wraps
- Store: Keep assembled wraps in an airtight container in the refrigerator for up to 3 days.
- Freeze: Wrap individual fills tightly in plastic wrap and freeze in a freezer bag for up to 1 month.
- Reheat: Warm in a 350°F oven for 10-15 minutes or microwave for 1-2 minutes until heated through.
- Make-Ahead Tip: The filling can be made up to 2 days ahead and stored separately in the fridge.
Frequently Asked Questions
Can I use sweet potatoes instead of regular potatoes?
Yes, sweet potatoes work wonderfully and add a natural sweetness that complements the pumpkin. I recommend peeling and cubing them the same way as yellow potatoes for even cooking. The final filling will be slightly sweeter and have a vibrant orange color.
What’s the best way to prevent the wraps from getting soggy?
Let the potato pumpkin filling cool completely before assembling the wraps. You can also place a layer of fresh spinach or lettuce between the tortilla and the filling to create a moisture barrier. Assemble just before eating for the best texture.
Can I make these wraps gluten-free?
Absolutely, simply use your favorite gluten-free tortillas or wraps. All the other ingredients are naturally gluten-free, making this an easy adaptation. Check that your spice blends are certified gluten-free if that’s a concern for you.
How can I add more protein to these vegan wraps?
For extra protein, mix in cooked quinoa, lentils, or crumbled firm tofu. A scoop of hummus spread on the tortilla before adding the filling also works beautifully. These additions make the wraps even more satisfying as a complete meal.
More Cozy Vegan Recipes to Try
Why This Vegan Pumpkin Wrap Recipe Works
With its creamy texture and warming spices, these vegan pumpkin wraps are perfect for busy weekdays or a relaxed weekend lunch. They are incredibly easy to make from scratch and always a crowd favorite. I hope this becomes a go-to in your homemade wrap ideas collection for a delicious, plant-based meal prep solution.
