Description
A delicious and fresh vegetarian wrap with arugula and tomatoes, along with various other ingredients. A perfect meal for a busy day, that can also be prepared in advance and stored in the fridge.
Ingredients
Scale
Fresh vegetables
- 1 Cup Spinach leaves (washed and dried)
- 1 Tbsp Fresh coriander (optional) (chopped)
Tortilla-Wraps
- 4 Tortilla-Wraps (Choice of Whole Grain, Spinach, or Regular)
Instructions
- Begin by assembling all your ingredients on a clean workspace. Wash and cut your fresh vegetable into thin strips or bite-sized pieces.
- Prepare your protein: If you are using tofu or tempeh, cut it into small cubes. Saute it in a non-stick pan on medium heat with a bit of olive oil for about 5-7 minutes until it turns golden-brown. Season with salt and pepper.
- Heat the tortilla wraps: Heat a non-stick pan or griddle on medium heat. Place each tortilla wrap for about 30 seconds on each side into the pan or until they are warm and pliable. This step helps to avoid cracks when filling.
- Layer your ingredients: Spread a layer of your chosen spread (like hummus or avocado) in the center of the tortilla, leaving about 2 inches around the border.
- Season and add herbs: Add a pinch of salt, pepper, and any herbs or spices to refine the taste.
- Roll the wrap: Start by folding the sides of the tortilla over the filling. Roll the tortilla firmly away from you while you hold the filling inside, making sure to tuck in the sides while rolling to prevent leaks.
- Cut and serve: Use a sharp knife to cut the wrap diagonally into two halves. Serve immediately with a side of your favorite dip sauce or a salad.
Notes
Expert Tips: Do not overfill: Avoid the temptation to add too much filling, as this makes it harder to roll and can lead to cracks in the tortilla. Use fresh vegetables: Fresh ingredients improve the taste and texture—choose seasonal vegetables whenever possible. Experiment with flavors: Try different spreads and add herbs like basil or coriander for extra freshness. Plan ahead: If preparing in advance, wrap each wrap in parchment paper or foil and store them in the refrigerator to keep them fresh.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: Vegetarian
Nutrition
- Calories: 400
- Sugar: 5
- Sodium: 500
- Fat: 20
- Saturated Fat: 5
- Carbohydrates: 40
- Fiber: 5
- Protein: 15
Keywords: Easy, Fresh, Quick