Veggie Wraps
Colorful veggie wraps filled with sautéed vegetables, beans, and corn, seasoned with chili and cumin, perfect for a quick, healthy, and flavorful meal suitable for vegetarians.
Ingredients
- 1 pkg. wraps ⓘ
- 2 large onions sliced ⓘ
- 1 red pepper sliced ⓘ
- 1 green pepper sliced ⓘ
- 2 large carrots cut in matchstick size pieces ⓘ
- 1 zucchini cut in matchstick size pieces
- 1 yellow squash cut in matchstick size pieces ⓘ
- 1 c. broccoli florets ⓘ
- 1 c. cauliflower florets
- 1 c. black beans drained and rinsed ⓘ
- 1/2 c. frozen corn ⓘ
- 2 tsp. chili powder
- 2 tsp. ground cumin ⓘ
- salt and pepper to taste ⓘ
Instructions
- Saute all vegetables in 2 tablespoons olive oil until tender crisp.
- Sprinkle with chili powder, ground cumin, salt, and pepper.
- Add corn and black beans to the vegetables and cook for another 2 minutes.
- Place the veggie mixture on warm wraps with a dollop of sour cream.
- Roll up the wraps to serve.
Tips & Substitutions
For added flavor, consider marinating the veggies in lime juice and garlic before sautéing. You can swap out the black beans for pinto beans or chickpeas if preferred. If you want a milder flavor, use bell peppers instead of red and green peppers. Experiment with different spices like smoked paprika for a twist. This recipe is perfect for meal prep or a quick weekday dinner.
Serving Suggestions
Serve these veggie wraps with a side of guacamole or salsa for added flavor. They pair beautifully with Mexican Brunch for a festive meal. For a heartier option, consider adding grilled chicken or tofu to the wraps. These are great for lunchboxes or picnics, as they can be enjoyed cold or warm.
Storage & Reheating
Store any leftover veggie mixture in an airtight container in the fridge for up to 3 days. To reheat, simply warm it in a skillet over medium heat until heated through. If you have leftover wraps, store them separately to keep them from getting soggy. You can also freeze the veggie mixture for up to a month.
Nutrition & Diet Analysis (per serving)
Each serving of Veggie Wraps contains roughly 666 calories, with 26g protein, 113g carbohydrates, and 18g fat. It is an excellent source of vitamin A (150% of the Daily Value), iron (134% of the Daily Value), and dietary fiber (92% of the Daily Value). Note that it is relatively high in sodium, at 1345mg per serving (58% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make these wraps ahead of time?
Yes, you can prepare the veggie mixture ahead of time and store it in the refrigerator. Just warm it up before serving. You can also assemble the wraps and store them, but it's best to keep the wraps and fillings separate until you're ready to eat to maintain freshness.
What can I substitute for the wraps?
If you're looking for alternatives to traditional wraps, try using lettuce leaves for a low-carb option or whole grain tortillas for added nutrition. You can also use pita bread or naan for a different flavor profile. Just ensure that whatever you choose is sturdy enough to hold the filling.
Can I add cheese to these wraps?
Absolutely! Adding cheese can enhance the flavor and creaminess of your veggie wraps. Try shredded cheddar, crumbled feta, or even a vegan cheese alternative. Just sprinkle it over the veggie mixture before rolling up the wraps for a delicious addition.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).