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Veggie Tortilla Wrap

A colorful bite for a satisfying snack. This vegetable-loaded tortilla is both healthy and delicious. Beans make it filling, while tender young zucchini and sweet onion add juiciness. A warm, crisp tortilla wrapped around fragrant vegetables — what could be better!

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Tortilla with vegetables
Tortilla with vegetables
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 17 % 3 g
Fats 11 % 2 g
Carbohydrates 72 % 13 g
79 kcal
GI: 25 / 17 / 58
  • Gather all the ingredients you'll need to make the tortilla.
  • Peel the onion, rinse it, and slice it into thin wedges. Rinse the zucchini and cut it into half-moons. Choose a young zucchini with tender, unripe seeds — it'll stay soft and juicy in the finished dish. Add the onion and zucchini to a skillet, season with salt and pepper, and sauté briefly in the vegetable oil.
  • Transfer the browned vegetables to a plate.
  • Add the canned beans and corn to the hot skillet. Sprinkle with lemon juice and warm through. Beans in tomato sauce work nicely here.
  • Set a tortilla in a dry skillet and toast it lightly on both sides. Move the tortilla to a work surface and spread it with sauce — any sauce you like; here it's a sesame sauce.
  • Spread a layer of the zucchini and onion over the sauce.
  • Pile the corn and beans on top of the zucchini.
  • Arrange sliced tomato rounds over that.
  • Cover with the second tortilla.
  • Your veggie tortilla is ready! Garnish with fresh herbs if you like. Enjoy!
  • A tortilla wrap is a great option for a quick snack, and the filling can be endlessly varied.
  • Experiment with the filling to suit your taste and imagination. You can wrap up not just vegetables but also meat: seared chicken breast, pork, or turkey.
  • Add a little zing with your favorite herbs — dill, parsley, cilantro. Sprinkle on some sesame or flax seeds.
  • Play with the sauce, too, whether it's mild sour cream or rich mayo. You can even blend the two and stir in some tomato paste.
  • Pick a tortilla to match your taste as well. Use store-bought ones with spinach or tomato, whole-grain, or specialty flavors. And if you have the time and the inclination, you can bake your own tortillas at home.
  • It's easy to pack along for the road, work, or school. Healthy and tasty — a nice change of pace from your usual everyday menu.

Caloric content of the products possible in the composition of the dish

  • Tomatoes - 23  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Salt - 0  kcal/100g
  • Onion - 41  kcal/100g
  • Lemon juice - 16  kcal/100g
  • Canned sweet corn - 79  kcal/100g
  • Unleavened flatbread - 263  kcal/100g
  • Rye flatbread - 375  kcal/100g
  • Flatbread - 263  kcal/100g
  • Canned beans - 99  kcal/100g
  • Young zucchini - 24  kcal/100g

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