Veg tortilla wraps are a quick and flavorful dish packed with fresh vegetables, a creamy spread, and a hint of spice. Perfect for lunch, dinner, or a grab-and-go snack, these wraps are both nutritious and satisfying.
Ingredients
For the Wrap Filling:
- 4 whole wheat or flour tortillas
- 1 cup mixed bell peppers, thinly sliced
- 1 small onion, thinly sliced
- 1/2 cup chopped carrots
- 1/2 cup shredded cabbage
- 1/2 cup boiled sweet corn
- 1/2 cup paneer (cottage cheese) or tofu, cut in the cube
- 1 tbsp olive oil or butter
- 1/2 tsp black pepper
- 1/2 tsp red chili flakes
- 1/2 tsp cumin powder
- Salt, to taste
For the Spread:
- 1/4 cup mayonnaise or hung curd
- 1 tbsp ketchup or hot sauce
- 1/2 tsp oregano or mixed herbs
- 1/2 tsp garlic powder (optional)
Instructions
1. Prepare the Filling
- Heat olive oil in a pan over medium heat.
- Add sliced onions and sauté for a minute until slightly soft.
- Add bell peppers, chopped carrots, cabbage, and boiled corn. Stir-fry for 3-4 minutes.
- Add paneer or tofu, black pepper, chili flakes, cumin powder, and salt. Mix well and cook for another 2 minutes. Remove from heat.
2. Prepare the Spread
- In a small bowl, mix mayonnaise (or hung curd), ketchup (or hot sauce), oregano, and garlic powder. Stir well to form a smooth spread.
3. Assemble the Wraps
- Warm the tortillas slightly on a pan or directly over a flame.
- Spread a layer of the prepared sauce over each tortilla.
- Add a portion of the vegetable filling in the center.
- Fold the sides of the tortilla over the filling, then roll it tightly to form a wrap.
4. Serve
- Slice the wraps in half and serve immediately.
- Enjoy with a side of yogurt dip, salsa, or a refreshing salad.
Tips
- Use multigrain or spinach tortillas for a healthier version.
- Add lettuce or avocado for extra crunch and creaminess.
- For a crispy wrap, grill it on a pan for 1-2 minutes on each side.
Nutrition Chart for Veg Tortilla Wrap (per serving, approximately 4 servings)
• Calories —————— 280 kcal
• Total Fat —————— 12 g
• Cholesterol ————— 15 mg
• Sodium ——————– 400 mg
• Total Carbohydrates — 35 g
• Protein ——————— 8 g
• Sugar ———————— 5 g
• Fiber ———————— 4 g
Note: These values are approximate and may vary depending on the ingredients used and portion size.