Best 5 Easy Southwestern Veggie Wraps Recipes
If you're looking for a quick, easy, and flavorful vegetarian meal, look no further than these Southwestern Veggie Wraps. Loaded with fresh vegetables, flavorful beans, and a zesty dressing, these wraps are perfect for a light lunch or dinner. Plus, they're incredibly versatile, so you can customize them to your liking.
Here are our top 5 tried and tested recipes!
SOUTHWESTERN VEGGIE WRAPS
Sweet potatoes and smoky black beans make these vegetarian wraps filling and delicious!
Provided by Oh My Veggies
Categories Brunch Lunch Main Course
Time 45m
Number Of Ingredients 17
Steps:
- Place all of the ingredients, including the liquid from the beans, into a medium saucepan and simmer on low heat for 5-8 minutes, until warmed through. Drain the beans (don't rinse them though!) and set aside.
- Preheat the oven to 425°F.
- In a large mixing bowl, toss the sweet potato rounds with the olive oil, cumin, salt, and pepper. Spread in an even layer on a baking sheet lined with parchment paper.
- Roast the potatoes for 10 minutes, flip them and roast 10-15 minutes more until they are crispy and golden brown on the outside.
- Spread the tortillas with guacamole, leaving a 2-inch border. Divide the spinach, sweet potatoes, black beans, tomato, and onion evenly among all 4 tortillas, piling the toppings in the center of each.
- To form the wraps, fold two sides of the tortilla over the filling, then roll tightly, ending seam side down. Cut in half down the center to serve.
Nutrition Facts : Calories 328 kcal, Sugar 6 g, Sodium 410 mg, Fat 19 g, SaturatedFat 3 g, Carbohydrate 37 g, Fiber 8 g, Protein 6 g, UnsaturatedFat 14 g, ServingSize 1 serving
EASY SOUTHWESTERN VEGGIE WRAPS
I developed this recipe when corn was in the farmer's market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it's vegetarian by nature, change it up with a large chicken breast, diced small. -Cindy Beberman, Orland Park, Illinois
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 6 servings.
Number Of Ingredients 14
Steps:
- Place all ingredients except romaine and tortillas in a large bowl; toss to combine. To serve, place romaine on tortillas; top with bean mixture and roll up, securing with toothpicks if desired. Cut in half.
Nutrition Facts : Calories 295 calories, Fat 4g fat (0 saturated fat), Cholesterol 2mg cholesterol, Sodium 525mg sodium, Carbohydrate 53g carbohydrate (6g sugars, Fiber 7g fiber), Protein 11g protein.
FRESH VEGGIE WRAPS
These are perfect for a hot day. Eat them for lunch, dinner, or snacks, depending on your dietary needs. Add veggies, swap veggies, or add seasoned rice or quinoa for a more filling wrap. Great to make for parties, as they are easy to make, portable and require no immediate refrigeration.
Provided by MW
Categories Main Dish Recipes Sandwich Recipes Wraps and Roll-Ups
Time 35m
Yield 8
Number Of Ingredients 12
Steps:
- Prepare spread: mash diced avocado, mayonnaise, salt, garlic powder, onion powder, and cayenne pepper in a bowl with a fork until well blended.
- Assemble wraps: spread tortillas with a layer of avocado spread. Place diced tomatoes, cucumber slices, bell pepper strips, lettuce, and mozzarella cheese slices onto each wrap, leaving about 2 inches of space at the bottom. Fold bottoms up. Roll tortillas over vegetables firmly to enclose fillings.
Nutrition Facts : Calories 315.4 calories, Carbohydrate 35.1 g, Cholesterol 22.9 mg, Fat 14.8 g, Fiber 4.8 g, Protein 11.1 g, SaturatedFat 5.7 g, Sodium 440.9 mg, Sugar 3.7 g
SOUTHWESTERN VEGGIE WRAPS
This colorful, flavorful vegetarian main dish is from Light and Tasty's April/May 2005 issue. Perfect for summer when the garden bounty is pouring in!
Provided by A Messy Cook
Categories Black Beans
Time 40m
Yield 6 wraps
Number Of Ingredients 18
Steps:
- Saute onion and garlic in oil until tender.
- Stir in beans, corn, red pepper, zucchini, 2/3 cup water, chili powder, salt, oregano, cumin and pepper.
- Bring to boil, reduce heat, and simmer uncovered for 10-15 minutes or until liquid is mostly evaporated.
- Combine cornstarch and 2 tablespoons water until smooth; stir into skillet, bring to boil, and cook and stir for 1 minute or until thickened.
- Spoon about 2/3 cup bean mixture down the center of each tortilla, top with salsa and sour cream, and roll up.
Nutrition Facts : Calories 321.8, Fat 8.8, SaturatedFat 2.4, Cholesterol 7.9, Sodium 872.2, Carbohydrate 51.5, Fiber 7, Sugar 4.2, Protein 12
SOUTHWESTERN VEGGIE SKILLET
This vegetable side dish is a great alternative to beans when the main dish has a south-of-the-border flair! I have made this with canned ingredients, but the fresh ingredients taste much better!
Provided by Bibi
Categories Side Dish Vegetables Corn
Time 35m
Yield 6
Number Of Ingredients 11
Steps:
- Heat olive oil in a large skillet over medium heat; cook and stir onion in hot oil until tender, 5 to 10 minutes. Stir zucchini and yellow squash into onion; cook until slightly tender, about 3 minutes. Add corn; cook for 1 minute.
- Stir tomatoes and garlic into onion mixture; cook and stir until heated through, about 3 minutes. Season with cumin, salt, and pepper. Cook to desired doneness, 5 to 10 more minutes. Sprinkle in cilantro; stir until wilted. Remove from heat and squeeze lime over mixture.
Nutrition Facts : Calories 60.3 calories, Carbohydrate 9 g, Fat 2.7 g, Fiber 2.1 g, Protein 1.9 g, SaturatedFat 0.4 g, Sodium 35.2 mg, Sugar 3.6 g
Tips:
- Use a variety of vegetables. This will give your wraps a colorful and flavorful filling. Some good options include bell peppers, corn, black beans, tomatoes, and avocado.
- Don't overcook the vegetables. You want them to be crisp and tender, not mushy.
- Use a flavorful dressing. This will help to bind the ingredients together and add flavor to the wrap. Some good options include a citrus vinaigrette, a creamy avocado dressing, or a spicy ranch dressing.
- Wrap the wraps tightly. This will help to keep the ingredients inside and prevent the wraps from falling apart.
- Serve the wraps immediately. This is when they are at their best.
Conclusion:
Southwestern veggie wraps are a delicious and healthy meal that can be enjoyed for lunch, dinner, or a snack. They are easy to make and can be customized to your own liking. With a variety of vegetables, a flavorful dressing, and a crispy tortilla, these wraps are sure to be a hit with everyone.
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