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The raw pepper-almond filling for wraps is red pepper + activated almonds + flaxseed oil, all in the blender, no cooking — ready in 5 minutes. It's one of our favorite fillings in living food, ideal for lunchboxes, gluten-free picnics, and raw vegan appetizers. Aurélie has been preparing it for years with the raw wraps Version Crue spinach-cumin flavor — and honestly, it's become a reflex as soon as the nice weather arrives.
Why choose a raw pepper and activated almond filling?
Honestly, raw red pepper is one of the most underrated vegetables in living cuisine. About 128 mg of vitamin C per 100 g according to the Ciqual tables of ANSES (sheet 20047) — more than most citrus fruits. It also provides 6.8 mg of beta-carotene per 100 g, vitamin E, natural antioxidants. And all of this is fully preserved because nothing is heated. That's why the benefits of raw foods deserve attention.
Activated almonds — soaked for 4 to 8 hours in cold water before use — really make a difference in terms of digestibility. Specifically, soaking reduces phytates by 20 to 50%, these natural anti-nutrients that block the absorption of magnesium and zinc (Gupta et al., 2015, Journal of Food Science and Technology, experimental study). The result on your plate: a more digestible stuffing, better absorbed minerals.
Flaxseed oil completes the trio. Naturally rich in alpha-linolenic acid (ALA), an omega-3 that contributes to the maintenance of normal blood cholesterol levels (EFSA, EC regulation 1924/2006). Choose organic, first cold-pressed — it's the only way to fully benefit from it in a no-cook recipe.
Ingredients — for 2 people, 1 wrap each
Raw vegan wrap filling:
- 1 red bell pepper (preferably organic)
- 2 small handfuls of pre-soaked almonds (4 to 8 hours in cold water)
- 1 clove of garlic
- 1 tbsp of organic flaxseed oil
- A few sprigs of parsley, basil, or cilantro (your choice)
- A dash of lemon juice
- Salt, pepper
- (Optional) curry, garam masala, or herbes de Provence
⚠️ Allergens: this recipe contains nuts (almonds). Not recommended for people allergic to nuts.
Preparation — 5 minutes, no cooking
It's as simple as that:
- Soaking (the day before or in the morning): soak your almonds in a large glass of cold water, at least 4 to 8 hours. Rinse before use.
- Ingredient preparation: wash and deseed the red bell pepper, chop roughly. Peel the garlic clove.
- Blending: everything goes into the blender or food processor. Blend to the desired texture — slightly coarse for more character, smooth for a creamy filling. (I prefer a bit of texture — a matter of taste.)
- Seasoning: taste, adjust salt, acidity (lemon), spices.
- Serving: spread generously on your raw wraps. For mini appetizer wraps, cut a wrap into 4 and place a spoonful of raw filling on each portion.
Storage: up to 24 hours in the refrigerator in an airtight container. Consume quickly to preserve the enzymes — that's the whole logic of quick raw food recipes.
Variations and filling ideas
This basic recipe can be easily adapted:
- Creamy version: replace some of the almonds with raw cashews. Smoother texture, milder taste — ideal for those hesitant about raw food.
- Spicy version: add a pinch of mild chili or a spoonful of garam masala. Perfect for a gluten-free picnic raw wrap with character.
- Fresh version: half a ripe avocado in the blender — even creamier filling, rich in essential fatty acids. This "raw dip" version also works very well with raw vegetables as an appetizer. Aurélie added a dash of sesame oil one evening. Honestly, worth trying.
- To vary the wraps: our spicy mushroom wraps are another cold vegetarian wrap filling to explore in parallel.
FAQ — Your questions about raw wrap filling
Can the pepper-almond filling be prepared in advance?
Yes, this filling can be stored for up to 24 hours in the refrigerator in an airtight container. To preserve the enzymes and freshness of the raw ingredients as much as possible, it is best to consume it the same day. Avoid freezing it, as this would degrade the texture and enzymes.
Why soak almonds before using them?
Soaking almonds (4 to 8 hours in cold water) is known as "activation." It helps reduce phytates, natural antinutrients that can limit the absorption of minerals like magnesium and zinc. Activated almonds are more digestible, milder in taste, and their nutrients are better absorbed by the body.
Is this recipe suitable for people following a gluten-free diet?
The pepper-almond stuffing is naturally gluten-free. The raw wraps from Version Crue are also gluten-free. The entire recipe is suitable for gluten-free, vegan, and raw food diets. Just make sure that the spices used (curry, garam masala) do not contain traces of gluten according to their labeling.
Can almonds be replaced with another nut?
Yes. Raw cashews (not roasted) provide an even creamier stuffing. Macadamia nuts offer a very soft and buttery texture. Activated sunflower seeds (soaked for 4 hours) are a less fatty and less expensive alternative, making the recipe even more accessible.
What oil to use if I don't have flaxseed oil?
Flaxseed oil is ideal for its richness in omega-3 (ALA). Alternatively, hemp oil or camelina oil are also rich in omega-3 and suitable for cold use. Avoid heated oils or refined oils, which have no place in a raw food recipe.
References
- Gupta, R.K., Gangoliya, S.S., Singh, N.K. (2015). "Reduction of phytic acid and increase in bioavailability of iron and zinc by the addition of phytase obtained from wheat and microorganisms". Journal of Food Science and Technology, 52(2):676–684. (Experimental study)
- ANSES (2020). Ciqual Nutritional Composition Table — Raw Red Pepper (sheet 20047). French Agency for Food, Environmental and Occupational Health & Safety.
- EFSA Panel on Dietetic Products, Nutrition and Allergies (2009). Scientific Opinion on the substantiation of health claims related to alpha-linolenic acid. EFSA Journal, 7(9):1216. Regulation EC 1924/2006.
Disclaimer: The information presented in this article is provided for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before making any changes to your diet or supplementation. As part of a varied and balanced diet and a healthy lifestyle.
Update: March 2026. Article validated by Éric Viard, founder of Biovie and engineer at ISTOM, co-author of “Algues au quotidien” (Gallimard, 2024) — Best Cookbook in the World, Gourmand Cookbook Awards 2025, and Best Cookbook in France, National Culinary Academy 2025.
