Crunchy Vegetables Tortilla Wrap Recipe
For a refreshing and healthy meal option that is not only vibrant but also delicious, try this Crunchy Vegetables Tortilla Wrap Recipe. Packed with a variety of colorful vegetables and tossed in a creamy Greek yogurt-based dressing, these wraps are perfect for a light lunch, party finger food, or even a quick snack. The combination of fresh, crunchy vegetables with the rich, tangy yogurt makes this dish both nutritious and flavorful.
Ingredients
| Ingredient | Quantity |
|---|---|
| Tortillas | 4 |
| Red Bell Pepper (Capsicum) (thinly sliced lengthwise) | 1/4 cup |
| Yellow Zucchini (thinly sliced lengthwise) | 1/4 cup |
| Carrots (thinly sliced into strips) | 1/4 cup |
| Cucumber (sliced into strips) | 1/4 cup |
| Onion (thinly sliced) | 1 |
| Hung Curd (Greek Yogurt) | 3/4 cup |
| Garlic (chopped) | 2 cloves |
| Coriander (Cilantro) Leaves (finely chopped) | 5 sprigs |
| Black Pepper Powder | 1/4 teaspoon |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount (Approximate) |
|---|---|
| Calories | 180 kcal |
| Protein | 6 g |
| Fat | 3 g |
| Carbohydrates | 28 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 230 mg |
Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4 wraps
Cuisine: Mexican
Course: Lunch
Diet: Vegetarian
Instructions
-
Prepare the Vegetables:
Start by washing all the vegetables thoroughly. Then, thinly slice the red bell pepper, yellow zucchini, carrots, and cucumber into long, even strips. Also, slice the onion into thin rings or strips. Set aside. -
-
Make the Yogurt Sauce:
In a blender or mixer, combine the Greek yogurt (hung curd), chopped garlic, coriander leaves, black pepper powder, and salt. Blend the mixture until it turns smooth and creamy. Taste and adjust the seasoning as needed. -
Toss the Vegetables in the Sauce:
Take a large mixing bowl and add the prepared vegetables. Pour the yogurt sauce over the vegetables and toss everything together until the vegetables are well coated with the creamy dressing. -
Warm the Tortillas:
Heat a skillet or flat griddle over medium heat. Warm each tortilla on both sides for about 30 seconds to 1 minute, or until they are soft and pliable. Remove from the heat and set aside. -
Assemble the Wraps:
Lay a warm tortilla flat on a clean surface. Place about 2-3 tablespoons of the vegetable mixture in the center of the tortilla. Fold the sides of the tortilla over the filling and then roll it tightly to form a wrap. -
Serve the Wraps:
Cut each wrap into small, bite-sized pieces or leave them whole depending on preference. Serve the Crunchy Vegetables Tortilla Wraps as a light lunch or snack.
Serving Suggestions:
These wraps can be served as a party appetizer, a healthy lunch option, or a refreshing snack. Pair them with a low-fat vegetable dip or herb sauce for added flavor. For a complete meal, serve alongside a cooling and aromatic drink like Thandai—a spiced festival beverage made with saffron and dry fruits.
Recipe Notes:
- You can customize the vegetables based on what is available or what you prefer. Feel free to add veggies like spinach, lettuce, or avocado for more variety.
- For added crunch and texture, you can also sprinkle some toasted seeds like sunflower or pumpkin seeds over the vegetable filling before wrapping.
- If you prefer a spicier wrap, add a pinch of red chili flakes or finely chopped green chilies to the yogurt dressing.
This Crunchy Vegetables Tortilla Wrap Recipe is a perfect choice for a nutritious, flavorful meal that can be prepared in just 25 minutes. The combination of crisp, fresh vegetables with a creamy, tangy yogurt dressing wrapped in soft tortillas offers a delightful balance of textures and flavors.
