How To, Kitchen Whispers

Wrap the VG way

There are thousands of ways you can fill in a wrap. And with so many VG options for fillings, it would be really hard to get bored of preparing these.

I’ve posted here a picture of one of my favorites, and quite simple, combinations for a wrap; but there are so many other ingredients out there you can mix and match !!

Here is how I do it

1. First, I pick a Wrap

Here are some options:

  • Tortilla Wrap
  • Whole Wheat Tortilla
  • Taco Shells
  • Pita Bread
  • Lettuce Wrap
  • Rice paper Wrap


2. Then, a Protein

Here are some options:

  • Chickpeas (in Hummus form/whole peas/Mashed)
  • Beans (all kinds)
  • Lentils
  • Edamame
  • Minced Soy
  • Quinoa
  • Ready-to-eat VG Alternatives
  • Tofu (fried, baked…)
  • Tempeh
  • Seitan

You can also ‘cover’ the protein part by picking protein-rich fillings/Spreads.

3. I fill it up  

Here are some options:

  • Veggie Medley Raw (for example: cucumber, tomato, red pepper, lettuce, kale, olives, avocado…)
  • Veggie Medley Grilled (for example: sweet potato, zucchini, carrot, mushroom,  corn, asparagus, peas, beansprouts, broccoli, onion…)
  • Seeds (flax, chia, hemp, sunflower, pumkin, sesame etc.)
  • Bell peppers/onions Mix
  • Portobello Mushroom
  • Pickles
  • Greens (Rocket, Spinach, Kale, Purslane…)

4. I pick a Spread

Here are some options:

  • Guacamole
  • Hummus
  • Tahini
  • Hot Sauce
  • BBQ Sauce
  • VG Pesto Sauce
  • Sweet and Sour Sauce
  • Teriyaki Sauce
  • Soy Sauce
  • Mashed Peas
  • Tomato Salsa
  • Maple Mustard
  • Pomegranate Molasses
  • Tabasco
  • Miso
  • Truffle Sauce
  • Garlic and VG Mayo
  • VG Cheese alternative

5. I Spice it Up

Here are some options:


  • Basil
  • Coriander
  • Parsley
  • Mint
  • Fine Herbs
  • Rosemary
  • Oregano
  • Thyme
  • Zaatar


  • Summac
  • Salt
  • Pepper (Black/White)
  • Paprika
  • Cumin
  • Cinnamon
  • Garlic/Onion powders

You can also add more crunch with some nori flakes, salted crisps, or even nuts !

The wrap in the picture is made of:

1. White Tortilla 

2. Hummus (as spread and Protein)

3. Cucumbers, Red Bell pepper, Black Olives, Parsley 

4. Olive Oil, Summac, Zaatar, Salt 

Another Combo I’m a fan of:

1. White Tortilla / Taco Shells

2. Mashed Beans

3. Raw : Diced Tomato, Corn, Shredded lettuce  OR Grilled: Bell pepper mix, onion, mushroom, corn  

4. Guacamole and/or Tabasco 

5. Salt, Paprika

6. Crushed VG Nacho Chips

One last combo:

1. Tortilla/Rice Paper

2. Fried Tofu 

3. Sauteed Green Onion, Mushroom, Beansprouts, Sesame Seeds, Raw Cucumber/Ginger 

4. Teriyaki/Soy Sauce 

5. Salt

6. Tempura Flakes 

What’s a combo you’re a fan of?


How To, Kitchen Whispers

Cook Rice

While I highly encourage you to read the instructions on the packet, this is the way I cook my rice:

  1. Rinse it and strain it
  2. Add half a tbsp of olive oil in a pot
  3. On medium heat, add rice to oil and let it fry for 3-4 min. Keep mixing
  4. Add water: for each cup of rice, I add 2.5 cups of water
  5. Bring to boil, then cover and let it simmer on very low heat

The rice should be cooked and water completely evaporated after 18 – 20 min!

Once done, I usually add cinnamon to the rice while still warm.

People cook their rice differently, and I’ve read recipes that use way less/more water than I do. But this is how I’ve always done it, and it works like a charm!

How To, Kitchen Whispers

Dice and Fry an Onion

If you’re new to the kitchen, you might be wondering how to get really small bits of onions without spending an hour crying, cursing, and messing up the kitchen table.

This is how I take my revenge on the demon that is an onion **dries tears**

Part 1: Dicing 

Step 1: Peel and Cut the onion in half.


Step 2: Wash each half in really cold water thoroughly

Step 3: Start with one half by cutting longitudinally

Place your index finger strategically! It prevents the cut slices from sliding away. For some recipes, this is all you need to do! (You’ll get half-moon slices)

Step 4: Cut across.


Make sure you’re holding on tight with your non-cutting hand






Step 5: Place in pan/pot, re-wash the second half in ice cold water and repeat!

Part 2: Frying

A good onion fry depends on three things:

  1. The right amount of oil: The key here is to use the right amount of oil. The way to know is by noticing whether the onion pieces are sizzling, or seem dry. For a medium onion, 1 tbsp of oil should suffice!
  2. The right spices: my basic combination for frying an onion includes: garlic powder, all ground spice, and cinnamon.
  3. The right heat: if you’re looking for burnt-on-the-edges, crusty onions, fry them on medium to high heat while mixing with a wood spoon. If you’re using your onions in a dish, better to keep on low heat, keep mixing, until translucent.