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Home » Plant-Based Recipes » Mains » Easy Raw Pumpkin and Onion Wraps

Easy Raw Pumpkin and Onion Wraps

Published: Sep 26, 2013 · Modified: Aug 22, 2022 by Lauren Glucina • Naturopath, Nutritionist

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Raw-Pumpkin-Wrap
Nutritional-Yeast

Yummo! Raw wraps! These guys were so easy to make it's 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.

 

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

Easy Raw Pumpkin and Onion Wraps

RAW • VEGAN • GLUTEN FREE

| 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

METHOD:

  1. 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.
  2. To make the batter, simple blend the pumpkin and water, then add the rest of the ingredients.
  3. Spread evenly onto a dehydrator teflex sheet.
  4. 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.
  5. Turn down the temperature to 115˚F and continue to dehydrate for a further three hours.
  6. 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.
  7. Fill with an abundance of greens, avocado and tahini, roll and enjoy! 

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About the Author

I’m Lauren, practising Naturopath, Medical Herbalist, Nutritionist, and essential oils educator in Auckland, New Zealand. I’m incredibly passionate about food as medicine, and helping connect people with the healing power of Nature.

BNatMed, AdDip NutMed, BCS, Certified FitGenes Practitioner.

Reader Interactions

Comments

  1. Nellie Barnett

    October 01, 2019 at 3:43 am

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

    Reply
  2. Diana Thompson-Sorric

    October 01, 2019 at 3:52 am

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

    Reply
  3. Diana Thompson-Sorric

    October 01, 2019 at 3:52 am

    My first batch is in the dehydrator!

    Reply
  4. Sonja Pfob-Hildebrand

    October 01, 2019 at 3:53 am

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

    Reply
  5. Aurell Augustine

    October 01, 2019 at 3:53 am

    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

    Reply
  6. Real Raw Kitchen

    October 01, 2019 at 3:53 am

    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 🙂

    Reply
  7. Emma Collins

    October 01, 2019 at 3:53 am

    Looks amazing! Where would one buy Nutritional Yeast?

    Reply

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ABOUT

I'm Lauren Glucina, a New Zealand based Naturopath, Medical Herbalist and Nutritionist. My main goal is to empower you to connect with the healing power of Nature. I've been sharing plant-based recipes, natural remedies and health articles here since 2012.

If you're here, you're not here by mistake. You're ready to put your physical, emotional and spiritual health first. Welcome!

BNatMed, AdDip NutMed, BCS.

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