River Wraps

A veggie-packed rainbow with a satisfying crunch.
  • Prep time 20 mins
  • Cook time 10 mins
  • Yields 6 wraps
Kitchen-friendly Mode
Kitchen-Friendly Mode
  • Recipe Attribution Shelley Adams (from Whitewater Cooks at Home, with permission)


  • 2 Tbsp. (30 mL) vegetable oil
  • 2 medium onions, sliced
  • ¼ cup (60 mL) barbecue sauce
  • 1 tsp. (5 mL) pepper
  • 2 cups (500 mL) broccoli
  • 2 cups (500 mL) cauliflower
  • 1 cup (250 mL) carrot, grated (about 1 large)
  • 1 cup (250 mL) red cabbage, grated (about ¼ head)
  • 3 dill pickles, slivered
  • 1/3 cup (75 mL) mayonnaise
  • 1 tsp. (5 mL) chile in adobo (optional)
  • 1 head leafy green lettuce, washed and dried
  • 6 10-inch (25 cm) whole wheat tortillas


  • Cutting board and knife
  • Measuring cup and spoons
  • Grater
  • Frying pan
  • Saucepan
  • Sieve or colander
  • Small bowl
  • Bowls to hold each filling ingredient
  • Plastic wrap


  1. Heat the vegetable oil in a frying pan, add the onion and sauté for about 10 minutes until soft and beginning to colour. Add the barbecue sauce and continue cooking until the sauce is absorbed and the onions are just beginning to stick to the pan. Add pepper. Set aside to cool.
  2. Break up the broccoli and cauliflower into small pieces and blanch it in boiling water for a couple of minutes.
  3. Drain off the hot water and plunge the broccoli and cauliflower into cold water for a couple of minutes. Drain well and pat dry.
  4. Mix together the mayonnaise with the chili in adobo in a small bowl.
  5. Put all your prepared ingredients in bowls. Lay out a 10” (25 cm) piece of plastic wrap on your counter.
  6. Toast one tortilla in a lightly oiled frying pan for a minute or two on each side. Let it cool slightly and lay it on the plastic wrap.
  7. Assemble the wrap by spreading the tortilla with some of the mayonnaise and the onion mixture. Add a line of broccoli and cauliflower, a line of pickles, a line of grated carrot and red cabbage and top with lettuce.
  8. Roll up the tortilla as tightly as you can, folding up the ends of the plastic wrap and making a nice tight roll. Don’t worry about any tears in the tortilla—just carry on. You can always eat your mistakes later.
  9. Proceed with the rest of the wraps.

Shelley writes, “We like to toast the tortillas to bring out the nutty, whole wheat flavour but you don’t have to. If you do, be careful not to make them too crisp or you’ll have trouble rolling them up neatly. These wraps will last refrigerated for a couple of days.”

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