HUMMUS VEGGIE WRAP
Use store-bought or homemade hummus in this fast, healthy vegan wrap, and add even more flavor by using your favorite veggie flavored wrap or tortilla.
Provided by Heidi
Categories Main Course
Time 5m
Number Of Ingredients 9
Steps:
- Spread the hummus on the bottom 1/3 of the wrap, about 1/2 inch from the bottom edge but spreading out the the side edges.
- Layer the cucumber, spinach leaves, tomato slices, avocado slices, spouts, microgreens and basil.
- Fold the wrap tightly, as you would a burrito, tucking in all of the veggies with the first roll then rolling firmly to the end. Cut in half and enjoy.
Nutrition Facts : ServingSize 1 g, Calories 309 kcal, Carbohydrate 32 g, Protein 10 g, Fat 17 g, SaturatedFat 3 g, Sodium 520 mg, Fiber 9 g, Sugar 2 g
VEGGIE WRAPS
Vegetarian or not, you're going to want to make these wildly delicious Veggie Wraps. Crunchy, fresh veggies, spices and cheese are all wrapped into a flour tortilla. Our Veggie Wraps recipe is great for a last-minute lunch or lighter dinner. Personally, we love enjoying our Veggie Wraps outside on a nice day. If you're looking for additional ways to customize your vegetarian wraps, check out our Expert Tips section. You'll love this never-fail hit.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 10
Steps:
- Heat tortillas as directed on package. Meanwhile, in small bowl, mix cream cheese, cumin and salt until blended.
- On each tortilla, spread 2 tablespoons cream cheese mixture. Layer remaining ingredients evenly over half of each tortilla. Tuck in sides of tortillas; roll up tightly to enclose filling.
Nutrition Facts : Calories 390, Carbohydrate 42 g, Cholesterol 45 mg, Fat 2 1/2, Fiber 3 g, Protein 12 g, SaturatedFat 9 g, ServingSize 1 Wrap, Sodium 950 mg, Sugar 5 g, TransFat 1 g
GRILLED VEGGIE WRAPS
I love this vegetable marinade, but the key to this recipe's success is the three-cheese spread. My father is a meat-and-potatoes eater, but the grilled wraps passed his test! -Britani Sepanski of Indianapolis, Indiana
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 4 servings.
Number Of Ingredients 18
Steps:
- In a large shallow dish, combine the first 7 ingredients; add vegetables and turn to coat. Cover; refrigerate for 2 hours, turning once. , Drain and reserve marinade. Transfer vegetables to a grill wok or basket. Grill, uncovered, over medium-high heat for 5 minutes. Set aside 1 teaspoon marinade. Turn or vegetables; baste with remaining marinade. Grill 5-8 minutes longer or until tender, stirring frequently. , In a small bowl, combine cheeses and mayonnaise; set aside. Brush one side of each tortilla with reserved marinade. Place tortillas, marinade side down, on grill for 1-3 minutes or until lightly toasted. , Spread 3 tablespoons of cheese mixture over ungrilled side of each tortilla. Top with romaine and 1 cup grilled vegetables; roll up.
Nutrition Facts : Calories 332 calories, Fat 14g fat (6g saturated fat), Cholesterol 26mg cholesterol, Sodium 632mg sodium, Carbohydrate 39g carbohydrate (9g sugars, Fiber 4g fiber), Protein 13g protein. Diabetic Exchanges
VEGGIE CHICKEN WRAPS
This easy and delicious recipe came from Jolene Britten of Gig Harbor, Washingon. It was published in Taste of Home magazine, and she says she likes to make them for picnics in the park, also making large batches and cutting them into slices to put on platters for large gatherings.
Provided by Juliesmom
Categories Lunch/Snacks
Time 15m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Place the tortillas on a flat surface and evenly spread each one with 2 ounces of the cream cheese.
- Layer each tortilla with: romaine, tomatoes, provolone, onion, and cooked chicken.
- Roll the tortillas up tightly, cut in half, and serve.
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
VEGGIE BROWN RICE WRAPS
Salsa gives a bit of zip to the brown rice and bean filling in the meatless tortilla wraps Lisa Sullivan shares from St. Marys, Ohio.
Provided by Taste of Home
Categories Lunch Side Dishes
Time 20m
Yield 6 servings.
Number Of Ingredients 14
Steps:
- In a large cast-iron or other heavy skillet, saute red pepper and mushrooms in oil until tender. Add garlic; cook 1 minute. Add the rice, beans, corn, green onions, cumin, pepper and salt. Cook and stir until heated through, 4-6 minutes. , Spoon 3/4 cup onto each tortilla. Sprinkle with cheese; drizzle with salsa. Fold sides of tortilla over filling; serve immediately.
Nutrition Facts : Calories 377 calories, Fat 8g fat (2g saturated fat), Cholesterol 7mg cholesterol, Sodium 675mg sodium, Carbohydrate 62g carbohydrate (4g sugars, Fiber 7g fiber), Protein 15g protein.
RAINBOW VEGGIE WRAPS
There's definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they're easy enough for kids to assemble themselves for an easy lunch or dinner.
Provided by Joy Howard
Categories Healthy Wrap & Roll Recipes
Time 20m
Number Of Ingredients 9
Steps:
- Spread each tortilla with 1/4 cup hummus. Top each with one-fourth of the Cheddar, spinach, bell pepper, sprouts, cabbage and carrots. Roll up each wrap.
- Slice the wraps into 1-inch rounds. Serve with dressing for dipping, if desired.
Nutrition Facts : Calories 390.8 calories, Carbohydrate 40.2 g, Cholesterol 14 mg, Fat 19 g, Fiber 6.6 g, Protein 12.9 g, SaturatedFat 5.2 g, Sodium 791.1 mg, Sugar 6.4 g
MEXICAN VEGGIE WRAPS
Get your mates round for a self-assembly supper. These meat-free fajitas are superhealthy too
Provided by Good Food team
Categories Dinner, Main course
Time 40m
Number Of Ingredients 10
Steps:
- Heat oven to 200C/180C fan/gas 6. In a roasting tray, toss the squash with the chilli, spices, oil and seasoning, then roast for 25 mins until tender. Gently heat the refried beans with the chopped tomatoes until warmed through. Mix the yogurt with lime zest and juice.
- Warm wraps according to pack instructions and spread with a thin layer of beans. Top with squash, some rocket, and a dollop of lime yogurt.
Nutrition Facts : Calories 427 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 81 grams carbohydrates, Sugar 8 grams sugar, Fiber 4 grams fiber, Protein 15 grams protein, Sodium 1.86 milligram of sodium
HUMMUS AND VEGGIE WRAP
This is one of the most popular dishes at the cafe I work at-there you can get it on 3 different choices of wrap; sun-dried tomato, spinach, or flour. It's REALLY good
Provided by VeggieHippie
Categories Lunch/Snacks
Time 5m
Yield 1 serving(s)
Number Of Ingredients 9
Steps:
- microwave tortilla for a few seconds to make it pliable.
- spread hummus over tortilla.
- add assorted veggies.
- add lettuce last.
- roll up and slice in half or eat whole. enjoy!
Nutrition Facts : Calories 499.4, Fat 18.5, SaturatedFat 3.4, Sodium 1015.1, Carbohydrate 68.4, Fiber 11.8, Sugar 5.4, Protein 17.7
EASY BROWN RICE & VEGGIE WRAP
Use leftover brown rice and roasted veggies for this easy vegan lunch idea to pack for work. To serve this wrap warm, simply pop in the microwave for about a minute to warm through.
Provided by Katie Webster
Categories Healthy Wrap & Roll Recipes
Time 5m
Number Of Ingredients 7
Steps:
- Place tortilla on work surface. Spoon rice onto the center of the tortilla. Top with veggies, avocado, sauce, scallions and cilantro. Roll up the wrap, cut in half and place in a sealable container. Refrigerate until ready to eat. To serve, microwave for 45 seconds to 1 minute to warm through, if desired.
Nutrition Facts : Calories 366.7 calories, Carbohydrate 44.7 g, Fat 18.8 g, Fiber 8.2 g, Protein 8.2 g, SaturatedFat 3.4 g, Sodium 292.8 mg, Sugar 5.5 g
HUMMUS AND GRILLED VEGETABLE WRAP
Provided by Ellie Krieger
Categories main-dish
Time 23m
Yield 4 servings, serving size - 1 wrap
Number Of Ingredients 11
Steps:
- Preheat the grill or grill pan over medium heat. Brush both sides of the zucchini slices with the oil and sprinkle with the salt and pepper. Grill until tender and slightly browned, about 4 minutes per side.
- Spread 1/4 cup of the hummus over each piece of bread. Sprinkle 1 tablespoon of pine nuts on top. Top with 3 slices of zucchini, 2 pieces of red pepper, 1/2 cup of the spinach, a few sliced onions, and 1 tablespoon of the mint. Roll each of them up and cut in half on a diagonal.
- Excellent Source of: Copper, Fiber, Folate, Iron, Magnesium, Manganese, Phosphorus, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Protein
- Good Source of: Niacin, Potassium, Riboflavin, Vitamin K, Zinc
RICE PAPER WRAPS WITH VEGETABLES
Steps:
- In a large bowl filled with warm water, soak 1 rice paper wrapper for about 20 seconds or until soft. Lay wrapper out on a tea towel to absorb excess water. Transfer wrapper to a flat surface. About 1/3 from the bottom of the wrapper, create a 3-inch long row by placing some cilantro leaves followed by some red pepper, yellow pepper, snow peas, mushrooms, bean sprouts, buckwheat noodles and a little ginger. Season, to taste, with salt and pepper. Sprinkle the top 1/3 of the rice wrapper with black sesame seeds. Carefully fold the bottom of the rice paper wrapper over the vegetables. Turn in the sides and continue rolling up from the bottom.
- To serve, slice the roll in half on a bias. Serve with Orange-Chili Dipping Sauce.
- In a medium sized bowl, whisk together the sesame oil and rice wine vinegar. Toss the cooked buckwheat noodles in the sesame mixture. Set aside.
- Whisk together all the ingredients in a mixing bowl. Allow the sauce to stand for 30 minutes so that the flavors can infuse. Serve at room temperature.
40+ EASY VEGAN WRAPS (LUNCH IDEAS)
These tasty and healthy vegan wraps are perfect portable lunches for work or school! The following quick veggie wraps are assembled within 5 minutes in the morning and really tasty!
Provided by Alena
Categories Meal Prep
Time 5m
Number Of Ingredients 7
Steps:
- Divide the hummus evenly between your two wraps and spread it in the bottom third of the wrap.
- Add leafy greens, avocado, tomato, bell pepper and carrot on your hummus layer.
- Sprinkle with black pepper, nutritional yeast or some vegan cheese shreds.
- Fold the wraps tightly without breaking them, tucking in all of the veggies with the first roll and then rolling firmly to the end.
- Cut in half and enjoy right away or store in the fridge for a quick portable lunch!
Nutrition Facts : Calories 397 calories, Carbohydrate 56 grams carbohydrates, Cholesterol 0 milligrams cholesterol, Fat 16 grams fat, Fiber 10 grams fiber, Protein 11 grams protein, SaturatedFat 3 grams saturated fat, ServingSize 1 wrap, Sodium 482 milligrams sodium, Sugar 4 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 12 grams unsaturated fat
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
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