Uganda Wraps with Avocado and Carrots

The wraps pictured were the ones I was served at the equator in Uganda when we were travelling there en route to Rwanda (gorilla trekking). We had been driving for a very long time and were knackered by the time we got to the equator. We knew that we had a long drive ahead of us and by the time we all sat down, we just wanted to tuck into lunch and boy, what a lunch that was. At the equator in Uganda there is this cafe (in support of HIV positive children) and they serve amazing food, snacks, smoothies, juices, muffins and cakes. They also serve the largest muffins' I have ever seen in my life, they must have been baked in flower pots. My husband bought one for the road but ended up giving half of his muffins to a goat at our destination because he couldn't possibly finish it (and that is saying something!). 

I like serving these with grated cheese (it wasn't served in Uganda) although if you are vegan or lactose intolerant you might want to serve soy cheese (or omit altogether).

These wraps (pictured) were served at the equator in Uganda

This recipe is:

  • Egg free
  • Lactose (dairy) free
  • Nut free
  • Vegan

This recipe is easy to make:

  • Gluten free

Uganda Wraps with Avocado and Carrots

Serves 2-3 people as a snack or starter


  • 2-3 spelt wraps (or corn or whole wheat wraps) from a health food store
  • 2 avocados, very ripe, sliced thickly
  • 1 tomato, sliced fairly thinly
  • Quarter of a chili pepper (red), chopped very finely
  • Quarter of an onion (optional), chopped finely
  • 1 garlic clove, chopped very finely
  • Handful grated low fat cheese (optional)
  • 1 large carrot, peeled and grated fairly coarsely
  • Pinch of salt (Himalaya or sea salt)


  1. Cut the 2 avocados in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Place the halves face down, then peel and sliced thickly.
  2. Place the avocado in a medium bowl and mash with a fork (or your hands). You can also use a food processor.
  3. Cut the tomato in half and scoop out the seeds. Chop finely.
  4. Cut the chili pepper in half lengthwise and scoop out the seeds and membranes. Chop a quarter of the chili pepper finely.
  5. Peel the onion and chop a quarter of it finely.
  6. Peel the garlic clove and chop very finely.
  7. Peel the carrot and grate fairly coarsely.
  8. In a medium bowl mix together avocado, tomato, chili, onion and garlic. I prefer not to use a food processor for this because I like the texture of the chopped vegetables.
  9. Lay the wraps flat on a clean surface.
  10. Spread the avocado mixture onto the wraps in a very thick layer.
  11. Sprinkle grated carrot over the avocado mixture as well as grated cheese (if used).
  12. Sprinkle a pinch of salt over the avocado mixture.
  13. Fold or roll the wraps so that the ingredients don't fall out.
  14. If serving as a snack or a starter, slice each wrap into 3-4 pieces.
  15. Serve immiediately as the avocado will quickly discolour.


  • This is an excellent light veggie lunch which is often found in my lunch box!
  • You can use guacamole as a base instead of the avocados, just add chopped tomatoes, onions and chili as preferred for texture.
  • These wraps do not freeze well so prepare on the same day you are serving them.
  • In Africa, chapati breads/wraps are often used instead of the tortilla wraps.
  • If you are lactose intolerant or vegan you can either omit the cheese or use vegan versions.