Easy Veg Tortilla Wrap Recipe – A Healthy and Delicious Meal

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

  1. Heat olive oil in a pan over medium heat.
  2. Add sliced onions and sauté for a minute until slightly soft.
  3. Add bell peppers, chopped carrots, cabbage, and boiled corn. Stir-fry for 3-4 minutes.
  4. 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

  1. 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

  1. Warm the tortillas slightly on a pan or directly over a flame.
  2. Spread a layer of the prepared sauce over each tortilla.
  3. Add a portion of the vegetable filling in the center.
  4. Fold the sides of the tortilla over the filling, then roll it tightly to form a wrap.

4. Serve

  1. Slice the wraps in half and serve immediately.
  2. 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.

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