Quick Veggie Stir-Fry Wraps

Ingredients

• 120 ml (½ cup)low-sodium soy sauce, or tamari for a gluten-free option
• 30 ml (2 tablespoons)toasted sesame oil
• 30 ml (2 tablespoons)honey, or maple syrup for a vegan option
• 15 ml (1 tablespoon)rice vinegar
• 15 ml (1 tablespoon)cornflour
• 5 ml (1 teaspoon)fresh ginger, grated
• 2 clovesgarlic, minced
• 15 ml (1 tablespoon)avocado oil, or another oil suitable for high-heat cooking
• 1 mediumred onion, thinly sliced
• 1red pepper, thinly sliced
• 1yellow pepper, thinly sliced
• 1 headbroccoli, cut into small florets
• 1 largecarrot, julienned or thinly sliced
• 150 g (1 cup)sliced chestnut mushrooms
• 100 g (1 cup)mangetout
• 8–10large flour tortillas, or wholemeal, spinach or gluten-free wraps
• To tasteoptional garnishes: toasted sesame seeds, chopped fresh coriander, sliced spring onions and sriracha

Instructions

1. 1

   Mix the sauce

   In a small bowl, whisk together the soy sauce, sesame oil, honey, rice vinegar, cornflour, grated ginger and minced garlic until smooth and the cornflour and honey have dissolved. Set aside while you prepare the vegetables.

2. 2

   Prepare the vegetables

   Wash and dry the vegetables thoroughly. Thinly slice the onion and both peppers, cut the broccoli into small florets, julienne or thinly slice the carrot, slice the mushrooms and leave the mangetout whole. Keep everything close to the hob.

3. 3

   Heat the pan

   Set a large frying pan, wok or sauté pan over high heat. Add the avocado oil and heat until it shimmers.

4. 4

   Cook firm vegetables

   Add the onion, carrot and broccoli. Stir-fry for 3–4 minutes, tossing often, until brighter in colour and just beginning to soften while still retaining some bite.

5. 5

   Add peppers and mushrooms

   Add the sliced peppers and mushrooms, then stir-fry for a further 2–3 minutes, keeping the vegetables moving in the pan.

6. 6

   Add mangetout and sauce

   Add the mangetout and quickly whisk the sauce again, then pour it over the vegetables. Stir continuously for 1–2 minutes until the sauce bubbles, thickens and coats the vegetables. Remove the pan from the heat as soon as it has thickened.

7. 7

   Warm the wraps

   Warm the tortillas individually in a dry frying pan over medium heat, microwave them wrapped in a damp paper towel for 30 seconds, or wrap the stack in foil and heat in a 120°C oven for a few minutes.

8. 8

   Fill and serve

   Put out the warm tortillas, hot vegetable filling and any garnishes. Spoon filling into the centre of each tortilla, add garnishes if desired, fold in the sides and roll up. Serve straight away.

What are veggie stir-fry wraps?

Stir-frying is a Chinese cooking technique in which ingredients are cooked quickly over high heat, then these vegetables are tucked into tortillas for a convenient, hand-held meal. The wrap format brings together a familiar fast-cooked vegetable filling and a soft flour tortilla.

This version works by cooking firmer vegetables first and adding the quick-cooking ones later. A soy, ginger and garlic sauce thickened with cornflour clings to the vegetables instead of making the wraps overly wet.

Nutrition and macros by portion

The nutrition label shows one serving as written: 450 calories, 0g protein, 0g carbs, 0g fat.

The tortillas provide most of the carbohydrate, while the sesame and avocado oils contribute fat; soy sauce also brings sodium. The vegetables provide some fibre, and this ingredient list does not include a substantial protein source. To round out the plate, serve the wraps with a protein-rich side such as tofu or edamame.

Make the sauce before cooking

Cornflour: Whisk it thoroughly into the cold sauce before it goes into the hot pan. It can settle while you prepare the vegetables, so give the sauce another quick whisk just before pouring it in.

Flavour balance: Soy sauce brings savouriness, honey adds sweetness and rice vinegar supplies a bright tang. The ginger and garlic give the mixture its aromatic, warming edge.

Cook in stages

Firm vegetables: Start with the onion, carrot and broccoli, giving them 3–4 minutes to begin softening. Cutting the broccoli into small florets helps it cook at a similar pace to the other ingredients.

Quicker-cooking vegetables: Add the peppers and mushrooms for 2–3 minutes, then the mangetout with the sauce. Stir continuously during the final 1–2 minutes so the glaze thickens evenly.

Keep the vegetables crisp-tender

Use a very hot pan and keep the vegetables moving to encourage quick cooking rather than steaming. The vegetables should brighten in colour and soften slightly, but retain some bite.

Take the pan off the heat once the sauce has thickened and coated the vegetables. Leaving it on longer can soften the mangetout and other vegetables more than intended.

Prep before heating the pan

Slice, cut and measure everything before you start stir-frying. The cooking happens in stages over just a few minutes, so having each ingredient ready makes it easier to avoid overcooking.

Dry the washed vegetables well before they go into the pan. Excess water can cool the pan and make the vegetables release more moisture as they cook.

Warm tortillas for easier rolling

A briefly warmed tortilla bends more readily around the filling and is less likely to tear. Choose one of the suggested methods: a dry frying pan, the microwave with a damp paper towel, or a low oven at 120°C.

Add a generous but manageable amount of filling to the centre of each tortilla. Leave room at the edges to fold them in before rolling.

Serve with your choice of garnishes

Set out sesame seeds, coriander, spring onions and sriracha so everyone can finish a wrap to taste. The garnishes add contrasting texture or freshness without changing the basic cooking method.

These wraps can be served on their own as a complete meal, or alongside a simple salad. Serve the filling while hot and freshly glazed.

Recipe notes & tips

• Cut the vegetables into similar-sized pieces so they cook more evenly.
• Have all the vegetables and sauce ready before heating the pan.
• Whisk the sauce again just before adding it to the vegetables.
• Cook the vegetables in batches if your pan is too crowded to keep them moving.
• Warm the tortillas shortly before serving so they stay pliable.
• Put the optional garnishes on the table for everyone to add as they like.

Variations

• Gluten-free wraps: Use tamari and gluten-free tortillas.
• Vegan sauce: Replace the honey with maple syrup.
• Wholemeal option: Use wholemeal tortillas in place of flour tortillas.
• Extra heat: Add sriracha to the finished wraps to taste.
• Fresh finish: Top the filling with chopped coriander or sliced spring onions.
• More sesame: Sprinkle toasted sesame seeds over the filling before rolling.

Common mistakes to avoid

• Crowded pan: The vegetables can steam instead of sear; cook in batches if needed.
• Uneven cuts: Pieces may cook at different rates; slice the vegetables into similar-sized pieces.
• Skipped second whisk: Cornflour can settle; whisk the sauce again just before pouring it in.
• Overcooked vegetables: They lose their bite; remove the pan from the heat as soon as the sauce thickens.
• Cold tortillas: They are more likely to tear; warm them briefly before filling.
• Overfilled wraps: They are difficult to roll neatly; leave space at the sides and use a manageable spoonful of filling.

How to store

For best texture, store leftover filling separately from the tortillas in an airtight container in the fridge and use within 3 days. Reheat the filling in a frying pan until hot, adding a small splash of water if the sauce has thickened too much, then warm fresh tortillas to serve.

Frequently asked questions