Peanut butter, carrot and raisin wrap

This a very versatile vegan sandwich wrap which can be adapted to suit gluten free and low FODMAP diets – just use a wrap or flatbread to suit.

Once shredded, the wonderful FODMAP free carrot makes a surprisingly good base for a sandwich filling, deliciously crunchy. And though we think of dried fruit being high FODMAP, Monash testing has shown that a small portion of raisins – up to 13g – is in fact green, so throwing a few into the mix is a nice way of eating them without overdoing it.

The peanut butter meanwhile, not only adds a salty tang and some protein, but also helps to keep the filling together so there is less ‘wrap fallout’ when you eat it!

The whole thing has a sweet and salty vibe, so if you’re a sucker for salted caramel sweet treats, this one might be for you.

Print Recipe

Peanut butter, carrot and raisin wrap

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Lunch

By Alison Thompson – Serves: 1

Prep Time: 10 Total Time: 10

A versatile vegan sandwich wrap that can be made gluten free and low FODMAP depending on the wraps or flatbreads you use. Find it online at https://www.peskyveggie.com/peanut-butter-carrot-and-raisin-wrap/

Ingredients

• Per person
• 1 soft wrap (use low FODMAP gluten free wraps if you need to)
• 1 medium carrot, peeled and coarsely grated or shredded
• 1 tbsp / 10g raisins
• 1.5 tbsp / 25g peanut butter

Instructions

1

Spread peanut butter evenly over the wrap.

2

Add grated carrot and raisins.

3

Fold left and right edges of the wrap in by about 1 cm each.

4

From the bottom, roll tightly, to form a sausage shape.

5

Cut into two halves and serve with a crispy vegetables such as radish, cucumber sticks and cherry tomatoes.