Easy Raw Pumpkin and Onion Wraps

September 26, 2013

Raw Pumpkin Wraps-2Raw Pumpkin Wraps-3 Raw Pumpkin Wraps


Yummo! Raw wraps! These guys were so easy to make its not funny. I’ve been having a bit of a pumpkin phase recently and have been adding Nutritional Yeast into my pumpkin soups for a beautiful, creamy, cheesy flavour, with a healthy dose of B vitamins. These wraps have both of these in them, and taste delicious stuffed with an abundance of greens, sprouts, avo and hummus.

What is Nutritional Yeast?

Nutritional yeast is de-activated yeast that has been grown on top of sugarcane and beet molasses. Heat is used in this de-activation process so it is not a raw product.

Why eat it?

It has beautiful cheesy flavour. It is popular among vegans as a plant-based source of B vitamins and high quality protein. It is also naturally sodium, fat, sugar and gluten free.

Vitamin B-12

Nutritional yeast is a great source of the elusive Vitamin B-12. Vitamin B-12 is normally found in animal products such as meat (particularly liver and kidney), eggs, dairy and seafood. It is very hard to find in a plant-based diet.

B-12 is important for a healthy nervous system, especially as we age. It may even help prevent some degenerative diseases such as Parkinson’s. B-12 also helps to prevent anaemia, is required for the proper digestion and absorption of foods, and necessary in the metabolism of carbohydrates and fats.

We are actually not too bad at storing B-12 in our bodies – vegetarians can go for around five years on their previous stores of B-12 – though after that, it is important to get it checked with a simple blood test. In addition to those following a plant-based diet, people at risk of deficiency are those with absorption issues (such as Inflammatory Bowel Disease) and the elderly.

Of course, B-12 is not the only B vitamin in Nutritional Yeast. All of the B vitamins are important for energy production and converting food into fuel. They are needed to keep the skin, hair, eyes and liver healthy.

10 ways to enjoy Nutritional Yeast

1. Sprinkle over popcorn

2. Add to gravies

3. Add to pumpkin soup

4. Blend into pesto in place of parmesan

5. Blend into hummus

6. Blend with cashews to coat kale and dehydrate into chips (Check out my kale chips recipe here)

7. Mash it into steamed vegetables

8. Sprinkle it on pizza instead of cheese

9. Sprinkle over a simple salad with avocado

10. Process it with activated nuts, oil, spices and sundried tomatoes to make a raw, savoury base for tarts, breads, crackers or pizza bases

Nutritional Yeast


Easy Raw Pumpkin and Onion Wraps
Makes 6 wraps

2 cups of pumpkin, chopped
1 red onion, chopped
1 cup freshly ground flax meal
1 cup almond meal
2 cups water
2 tablespoons nutritional yeast
2 teaspoons garlic powder
½ teaspoon cumin powder

  • Firstly, this recipe will make enough batter to fill two dehydrator trays, you won’t be able to get everything into your blender all at once so it is best to make this in two batches
  • To make the batter, simple blend the pumpkin and water, then add the rest of the ingredients
  • Spread evenly onto a dehydrator teflex sheet
  • Dehydrate at 145˚F for two hours, at this point, remove from the dehydrator, place another teflex sheet and tray over the top, carefully flip over and peel the original teflex sheet off so that you can dry the under side of the wrap
  • Turn down the temperature to 115˚F and continue to dehydrate for a further three hours
  • Once the wraps are fully dry and still pliable, remove from the trays. Cut each wrapper into three equal rectangle strips, and store in an airtight container. Storing them like this actually makes the wrappers a little more pliable than when they first come out of the dehydrator
  • Fill with an abundance of greens, avocado and tahini, roll and enjoy! 

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7 Responses to “Easy Raw Pumpkin and Onion Wraps”

  1. Emma Collins says:

    Looks amazing! Where would one buy Nutritional Yeast?

  2. These look so yummy! I've made raw wraps before but I have not added nutritional yeast yet (don't know why I didn't think of that!) but I definitely want to do that next :)

  3. anybody who want to make money? pls start selling these raw wraps. i don't have any time to do stuff like this, but i would bye it!
    from germany

  4. Nutritional yeast can be bought in any grocery store.. Usually in the "natural" sections..

  5. My first batch is in the dehydrator!

  6. Pulled this recipe out again to use up all my over-grown pattypan squash!

  7. anyone know if this recipe still works without the nutritional yeast please?

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