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The green cabbage wraps with marinated mushrooms are a light, vegan, and gluten-free alternative to classic wraps. Perfect for a quick meal, a detox, or a healthy picnic, they combine the freshness of raw vegetables with the umami intensity of marinated mushrooms.
This recipe is part of the world of living food — rich in enzymes, minerals, and colors.
Why choose green cabbage as a wrap base?
The green cabbage is an excellent alternative to tortillas or wheat wraps.
Its large, flexible, and sturdy leaves easily wrap the filling while adding crunch and vitality.
Naturally rich in chlorophyll, calcium, vitamin K, and antioxidants, it supports natural detox and contributes to good digestion.
The perfect marinade for mushrooms
The marinated mushrooms add body and intense flavor to this raw recipe.
Their tender texture subtly mimics that of meats or cooked proteins, while remaining 100% plant-based.
Ingredients for the marinade
(for 100 g of mushrooms)
- 1 coffee cup of fresh lemon juice
- 3 tbsp of tamari sauce or kelp sauce
- 1 tsp of apple cider vinegar
- 1 to 2 cloves of garlic crushed
- 1 onion finely chopped
- ¼ coffee cup of Espelette pepper
Tip: stir the marinade every 10 minutes and let it rest for at least 30 minutes for optimal flavor.
Raw sweet and savory sauce
While the mushrooms soak in the marinade, prepare a creamy raw sauce full of vitality.
Ingredients
- 1 red bell pepper
- 2 carrots
- ½ red onion
- 5 sun-dried tomatoes
- 2 Medjool dates
- 10 cl of filtered water
- 1 tbsp of blond psyllium (optional for thickening)
Preparation
Blend all the ingredients until you achieve a smooth texture.
This creamy sauce will balance the acidic power of the lemon and tamari.
Assembling the wraps
- Detach 5 large green cabbage leaves and rinse them thoroughly.
- Cut your favorite vegetables into julienne: carrots, bell peppers, red cabbage, cucumber…
- Place them in the center of the leaf.
- Add the marinated mushrooms and a drizzle of their marinade.
- Complete with sprouted seeds (alfalfa, sunflower, fenugreek…).
- Gently roll each leaf like a wrap or spring roll.
Serve immediately with the raw sauce.
Nutritional value and benefits
These raw plant-based wraps offer:
- An excellent source of fiber for digestion.
- Natural antioxidants (bell pepper, carrot, red onion).
- Living enzymes that support digestion.
- An alkalizing diet thanks to cabbage and lemon.
- A source of minerals (magnesium, potassium, iron).
This is a perfect recipe to strengthen the immune system and regenerate your energy without digestive heaviness.
Variations and Gourmet Ideas
- Replace green cabbage with chard leaves or nori for a marine version.
- Add crushed cashews or raw crackers for extra crunch.
- Include sprouted quinoa for a complete protein intake.
- Transform the sauce into a raw dip for appetizers!
Storage Tips and Practical Advice
- Marinated mushrooms can be stored for up to 48 hours in the refrigerator.
- Assembled wraps are best consumed within 2 hours to maintain their crunchiness.
- You can also prepare the sauce in advance and use it as a base for composed salads.
Conclusion: A Raw, Balanced, and Living Meal
These green cabbage wraps with marinated mushrooms embody the simplicity and richness of raw plant-based cuisine.
Easy to make, colorful, and nourishing, they demonstrate that a living diet can be gourmet, quick, and full of flavors.
