Vegan wraps for lunch (Video)

by Kayla Magazine

Want a healthy and tasty version of tortilla wraps? If so, you need to try this vegan wrap recipe! Learn how to make tasty tortilla wraps vegan style. I’m always looking for more ways to get more veggies into my diet, and these vegan wraps are definitely my new go-to! In addition, I’ll give you advice on how to make healthy twists to the recipe that don’t compromise on flavor!

It’s my cousin Monica’s creation. She tried to create something delicious for me, knowing I’m not a meat eater. Did I enjoy it? Oh yes! Her recipe inspired me to make these plant-based tortilla wraps for my friends. It didn’t take long for everything to disappear.

Step by step video on how to make vegan tortilla wraps:

Equipment

The main pieces of kitchen equipment you’ll need are a cast-iron skillet, a chef knife and a cutting board. You’re going to use the skillet to saute the filling and to toast your vegan wraps.

Nutrition facts

Why is it better to make vegan wraps at home? Firstly, there is no added sugar. When you make tortilla wraps at home, you skip the added sugars. We are not using flavor enhancers as we get all the flavors of the veggies themselves. We get a thick filling by sauteing the veggies and evaporating the moisture. Ripe diced avocado works like glue for this filling. Usually when you buy tortilla wraps it contains modified food starch. These ingredients don’t add nutritional value to your food.

Avocado is a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.

Tomatoes are rich in folate, vitamin C, potassium and carotenoids.

Carrots are an excellent source of vitamin A, with one serving provides 184% of your daily value. Carrots are also rich in Vitamin C, Calcium, Iron, Biotin, Vitamin K1, Potassium, Vitamin B6, Lutein.

Beans provide protein, fiber, folate, iron, potassium and magnesium while containing little or no total fat, trans-fat, sodium and cholesterol.

Onions are high in Vitamin C and a good source of dietary fiber, and folic acid. Additionally, they also contain calcium, iron and antioxidants such as quercetin and a flavonoids. Onions contain no fat.

Eggplant is a great source of vitamin C, vitamin K, vitamin B6, thiamine, niacin, magnesium, manganese, phosphorus, copper, fiber, folic acid and potassium.

Here are my simple ingredients for this recipe. You will get 6 tortilla wraps.

Ingredients needed for plant based wraps

vegan wraps ingredients

Vegan wraps use a rainbow of fresh ingredients for an easy lunch or dinner. Here’s your shopping list:

  • Whole fresh white mushrooms – grab 8 oz tray.
  • 1 medium size sweet onion
  • 1 eggplant
  •  1/2 can of beans in chili sauce
  • 1 carrot/ 1 bag fresh, frozen cut corn/ 1 bag frozen cut green beans (or you can buy frozen veggie mix instead)
  • 1  fresh tomato
  • 1 avocado – adds wonderful flavor and healthy fats
  •  tomato sauce
  •  salt and pepper
  • shredded Parmesan cheese (you can skip it if you are trying to stay away from lactose)
  • 6 tortillas (8-inch)
  • Vegetable oil
  • Jalapeno or other your favorite pepper is a must if you like it spicy

Specific quantities of all ingredients are in the printable recipe card at the bottom of the post.

Tips & Notes

  • If you want more freshness add salad leaves.
  • You can adjust the recipe to your favorite veggies and seasonings. Use what you love most.
  • Add jalapeno pepper if you want spicy tortillas.

How to make vegan wraps

Peel and cut the onion. Then cube the eggplant. Dice white mushrooms and one medium-sized carrot. Add sweet corn and green beans. Place everything in a skillet with a bit of vegetable oil and fry on medium heat. Don’t forget to add some salt and tomato sauce. Saute for about 15 minutes on medium heat, stirring occasionally until softened. Veggies should evaporate their moisture. When it’s ready, add chilli beans (if you are using frozen veggies mix with beans, skip this step). Dice one fresh tomato and one avocado. Mix them with the fried veggies. At the very end sprinkle a bit of Parmesan and mix one more time. The filling should be thick.

vegan tortilla vegan wraps filling

Place your filling in the center of the tortilla. Just take care not to use too much filling. Fold the bottom over and then fold over both edges. That’s how you make tortilla wraps.

Heat a thin layer of oil in a frying pan, on a medium heat. Add the wraps to the skillet and leave while they toast. After a couple of minutes, the bottom should be nicely browned and crisp. Flip over and repeat on the other side. Enjoy!

Vegan wraps

How to store plant based wraps?

Keep wraps stuffing in the airtight containers up to two days. If you have ready leftovers you can store tortilla wraps by placing them in airtight plastic bags or containers before putting them in the refrigerator.

FAQs

Are wraps vegan? 

Yes, tortilla wraps are completely vegan-friendly.

Can I use a frozen veggie mix?

Yes, it is the quickest option when you are making veggies filling.

Are the vegan wraps healthy?

Yes, it is full of vitamins and nutrients. Plant-based tortilla wraps recipe is healthy because it offers a lot nutrient-wise.

Can I make vegan wraps stuffing with meat?

Yes, add ground meat to the skillet and fry together with the veggies. Or you can add a thin layer of your favorite ham. If you want to make it even tastier, add more of your favorite cheese before toasting.


More healthy lunch ideas:

If you are looking for inspiration click here

Follow me on Instagram and place tag #kaylamagazineofficial to see your amazing creations!

vegan wraps

Vegan wraps for lunch

Serves: 5 Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5
( 2 voted )

Ingredients

  • 3 white mushrooms
  • 1 medium size sweet onion
  • 1 eggplant
  • 1/2 can of beans in chili sauce
  • 1 carrot/ 1 bag fresh frozen cut corn/ 1 bag frozen cut green beans (or you can buy frozen veggies mix instead)
  • 1 fresh tomato
  • 1 avocado
  • 5 tablespoons tomato sauce
  • salt and pepper
  • shredded parmesan cheese (you can skip it if you are trying to stay away from lactose)
  • 6 tortillas ( 8-inch)
  • vegetable oil
  • Jalapeno or other your favorite pepper is a must if you like it spicy

Instructions

1.Peel and cut the onion.

2. Then cube the eggplant.

3. Dice white mushrooms and one medium-sized carrot.

4. Add sweet corn and green beans. Place everything in a skillet with a bit of vegetable oil and fry on medium heat. Don't forget to add some salt and tomato sauce. Saute for about 15 minutes on medium heat, stirring occasionally until softened. Veggies should evaporate their moisture.

5. When it's ready, add chilli beans (if you are using frozen veggies mix with beans, skip this step)

6. Dice one fresh tomato and one avocado. Mix them with the fried veggies.

7. At the very end sprinkle a bit of parmesan and mix one more time. The filling should be thick.

8. Place your filling in the center of the tortilla. Just take care not to use too much filling. Fold the bottom over and then fold over both edges. That's how you make tortilla wraps.

9. Heat a thin layer of oil in a frying pan, on a medium heat. Add the wraps to the skillet and leave while they toast. After a couple of minutes, the bottom should be nicely browned and crisp. Flip over and repeat on the other side. Enjoy!

 

Notes

Add Jalapeno or other your favorite pepper if you like it spicy.

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