Veg wraps are one of the most loved dishes by kids and adults all over the world. They are mostly made with whole wheat chapatis to add nutritious content to the diet of the consumer. You can add different sauces and vegetables to make it tastier and healthier. Now if you want to give your family a healthy meal or provide your kids with delicious veg wraps then you should try vegetarian wrap recipes. Let us read about the recipes on how to make a wrap so that you can give your family that perfect meal.
Ingredients for Making Veg Wrap
You should follow the list of ingredients given below to prepare the veg wrap.
Prep time: 15 minutes | Serves: 1 | Cooking time: 15 minutes
Main Ingredients
● Olive oil as per requirement
● Freshly ground black peppers according to taste
● Vegetables like bell peppers, beets, cabbage, lettuce, corn, radish, and alfalfa sprouts
● Finely chopped tomato
● 2 - cucumber chopped
● 2 - large carrots properly shredded
● 2-4 - avocados adequately peeled and thinly sliced
● 4 - cups of spinach leaves
● 2 - cups of edamame properly cooked and shelled
● 1.33 - a cup of hummus
● 8 - large whole wheat tortillas
Ingredients for Making Hummus
● Canned chickpeas
● Chickpea liquid
● Tahini sauce
● Lemons
● Garlic
● Cumin
Nutritional Value of Veg Wrap
The Veg tortilla wrap recipe is prepared using whole wheat tortillas, vegetables, and other nutritional products making it more nutritious. Now read the information below to get nutritional value information in detail.
The nutritional value of veg wraps is as follows:
Calories - 351 kcal
| Nutritional Content | Nutritional Values |
| Calcium | 161 mg |
| Sugar | 5 g |
| Sodium | 473 mg |
| Protein | 15 mg |
| Vitamin C | 15 mg |
| Fibre | 12 g |
| Saturated Fat | 3 g |
| Carbohydrates | 41 g |
| Iron | 4 mg |
| Vitamin A | 4566 UI |
| Potassium | 758 mg |
| Fat | 17mg |
[source:https://tastesbetterfromscratch.com/hummus-edamame-veggie-wrap/]
Preparation of Veg Wraps
Step 1: Take one tortilla wrap and evenly spread hummus on it.
Step 2: Now add edamame, cucumber, carrot, avocado, and other vegetables to the tortillas.
Step3:Start sprinkling freshly ground black pepper according to taste.
Step 4: One can also add a small amount of olive oil to the prepared tortillas. Last but not the least, roll your wrap and enjoy the healthy veg tortilla wrap recipe.
Method to Prepare Hummus
Step 1: Start the process by draining the chickpeas.
Step 2: Now add all the ingredients like chickpeas, tahini, cumin, garlic, lemon juice, etc to the blender. Blend the sauce properly until it's creamy.
Step 3: Garnish it with paprika and parsley and serve it once ready!
Variations of Veg Wrap
There are different variations that you can try if searching for methods on how to make wraps at home. The variations for veg wraps are discussed below.
● Veggies
You can use a combination of vegetables while preparing the veg wraps. Different combinations such as asparagus, zucchini, broccoli, radishes or bell peppers, etc can be used to make variations in the veg wraps.
● Avocado
Avocado cannot hold for a longer period so after adding it to the filling for wraps you should eat it sooner to avoid any bad taste or effect on the wrap.
● Cheese
To make a delicious wrap you can add feta, blue cheese, mozzarella, herb Boursin, or garlic cheese as per the choice. If you are preparing for kids then try to add some extra cheese so that they can get the required carbohydrates, fats, and other nutrients. In case you are on a weight loss journey then you can increase or decrease the quantity of cheese as per the choice and requirements of the body.
● Toppings
Vegetable wraps can be made tasty by adding toppings such as fresh herbs, eggs, sprouts, etc. They can add both taste and nutritional value to the vegetable wraps.
● Sauces
Ranch dressing, pesto, hummus, mustard, and mayonnaise can be added as a sauce on the surface of the tortillas. If you are preparing this recipe for kids then tomato ketchup is a must to add that perfect taste.
● Meat
One can also add meat to the wraps to increase the nutritional content of the wraps.
Expert Tips
Below we have given some the expert tips that you can follow if planning to make veg wraps for your family or loved ones. So let us start now!
● Say yes to hummus!
If you are preparing vegetable wraps, try different flavours like roasted red peppers and cilantro jalapeno or hummus to add more flavour and delight.
● Flavours of wraps are essential
When preparing veg wrap for your meal you should choose a perfectly made wrap with the desired flavour to get that particular mouth-watering taste. You can try flavours such as whole wheat, sun-dried tomato, or spinach. If you are preparing it for kids then go for a whole wheat wrap as it is healthier as compared to others. You can also replace it with multi-grain wrap.
● Never lose your grip on veggies
To make your wraps healthy and tasty you can add veggies such as lettuce, cabbage, beets, red bell pepper, cooked zucchini, chopped tomatoes, etc.
● Give proteins a chance
If you are looking for an option to increase protein in your diet then here's your chance. Add protein options such as shredded chicken, cottage cheese, or turkey to meet the protein requirements.
Notes for Making Vegetable Wraps
Below are some of the pointers that you should consider while preparing vegetable wraps. They are as follows:
● If you are planning to use cream cheese in your wrap then try to consume it within two hours. If you fail to do so then refrigerate the wrap properly.
● Lemon juice and hung curd combination do not go well if you keep it for longer than an hour as it will turn sour. So, try to consume your vegetable wrap within an hour if you are using the combination.
● Mayonnaise will enhance the taste of the wrap but consume it within 45 to 60 minutes to avoid any ill effects on your health.
● Green country can be a savior for your wrap as it can stay for a longer period like three to five hours depending upon specific factors such as temperature.
Conclusion
The tortilla veg wrap recipe is a flavourful and healthy recipe that is a must-try for all the food lovers out there. Being an individual interested in food or someone who loves to cook, this recipe of vegetable wrap can be everyone's favourite. It is delicious, healthy, tasty, and most importantly easy to prepare. So, if you are looking for an option that can bless your taste buds and health then give the vegetable wrap a try. You can add protein options such as chicken, pork or beef, etc, and veggies such as zucchini to make it more nutritious. So, give your kids or loved ones a gift of good health and taste by making them these easy wraps that can be carried in a lunch box or eaten as a proper meal for lunch or dinner. Stop thinking and start making this Indian wrap recipe with hummus now, to give good health to your family, kids, and loved ones!
FAQs
Can I use any other spread than hummus?
Yes, you can use spreads like green chutney or mayonnaise for your wrap. Take a bowl, add cheese or yogurt, or mayonnaise in it, and add pepper powder, mustard powder, chilies, garlic, and mustard in it. Now complete the preparation by adding olive oil and lemon juice and mixing it properly. Once done evenly spread the freshly prepared spread on the tortilla wraps or whole wheat wraps to eat healthily.
How to avoid my wraps from getting soggy?
If you want your wrap to stay fresh and healthy then avoid soggy ingredients. Try to add dry ingredients to your wrap to get the desired look and taste. In addition, try to consume within an hour or so as the longer the wrap waits, it increases the chance that your wrap will absorb extra moisture from the ingredients resulting in the sogging of the wrap.
How can I avoid overdoing my wrap?
Being an enthusiastic food lover or a just curious cook there are chances that you may overdo your wrap. But one should avoid it as it can give a feeling of overeating or may get soggy. There are some specific food combinations that go well with each other but you should still avoid using extra ingredients to give the desired taste and look at your wrap.
How many calories are there in a single veggie wrap?
A standardised veggie wrap containing a whole wheat tortilla or chapati with various veggies and sauce may contain up to 351 calories. If you will add components such as pork, chicken, eggs or cream cheese then calories may increase.