Vegetarian Crunch Wrap

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Here is something a little different for your menu—a Veggie Crunch Wrap!

This is similar to the menu item at a Mexican fast food location near you, but if you make this at home, you have control over exactly what is going into your wrap.  I have made these with seasoned ground beef, as well as with Salsa Chicken, to rave reviews, but wanted to make a vegetarian version for myseIf.  It took me a couple of tries to get what I wanted, and I can tell you that for me, the key ingredient was a nice thick slice of tomato.  It is very challenging to find a good tomato in the spring, so this will be even more delicious when tomatoes are in season.

I always include black beans, which provide a nice protein boost when paired with the refried beans. I also like slices of sweet potato (precooked) and fresh spinach—put all this together and this is practically a superfood!!!

You can use whatever ingredients you like in your layers, just make sure they are precooked when appropriate. 

First, you will need an extra-large soft flour tortilla—this would be the “extra grande” size, which are about 12 inches in diameter. To start, spread a thin layer of refried beans on the tortilla, but not to the very edge; leave at least one inch uncovered.

Next, you will layer a flat tostada shell (six inches in diameter) on top of the beans.  (In the picture, you’ll see that I sprinkled a little cheese on top of the refried beans.  That is purely optional; I was just in the mood for that today.)

Next, layer the black beans. To make them more manageable, I suggest putting half a cup of beans in a small bowl and mashing them slightly with a fork. This helps to keep them from rolling all over the place.

Then, layer all the veggies you want—in my case, it’s a slice of tomato, spinach and slices of precooked sweet potato. (Sometimes I sprinkle some chili powder on the sweet potato for a little more punch.)

After you’ve included all your veggies, add a liberal amount of shredded cheese and you are ready to start wrapping!

When starting to wrap, you will be folding the large tortilla up onto the top of your ingredients. The flat tostada shell is the base, so the tortilla should be folded at the edge of the shell. The trick to this is to make small folds. The first time I tried this, I wanted to start my second fold right at the edge of where the first fold ended, but I’ve found that it works out WAY better if you try for overlapping folds.

All Wrapped!

Once you have this folded into a nice neat wrap all the way around, you need to fry it in a pan.  Heat the pan to a medium heat with one to two tablespoons of a neutral oil (I’ve used canola oil and grapeseed oil with success).  Place the wrap in the pan wrapped side down to start.  It will take about two to three minutes to brown.  Lift the edge of the wrap carefully to check, and when it looks golden brown, use a spatula to flip your wrap and brown the other side.

Serve with salsa, sour cream and other toppings of your choice.

Enjoy!

Print Recipe
5 from 2 votes

Vegetarian Crunch Wrap

This Crunch Wrap can be easily revised to be Vegetarian or meat-filled, as you prefer!
Prep Time10 mins
Cook Time6 mins
Total Time16 mins
Course: Main Course
Cuisine: Mexican
Servings: 1
Calories: 381kcal

Ingredients

  • 1 Flour tortilla, extra large (12 inch)
  • 1/4 can refried beans
  • 1 corn tostada shell
  • 1/2 cup black beans (from canned, rinsed and drained)
  • 1/2 sweet potato, sliced and steamed
  • 1/4 cup spinach, fresh
  • 1 slice tomato, beefsteak or similar

Instructions

  • Place flour tortilla on a flat surface and spread it with a layer of refried beans, up to about an inch from the edge.
    Place the tostada shell on the refried beans.  Place the black beans in a bowl and mash slightly, then place on tip of the tostada shell.
    Layer with the remaining veggies. Cover with cheese.
    Fold the edge of the tortilla up to the middle of the ingredients.  Make multiple overlapping folds until all of the tortilla is folded up.
    Heat a frying pan on medium heat with 1-2 TB of neutral oil (canola or grapeseed).  Place the wrap in the hot pan, folded side down and let it cook for about 2-3 minutes until golden brown.  Flip the wrap with a spatula to brown the other side.
    Serve with salsa, sour cream, and any other toppings of your choice.

Nutrition

Serving: 1g | Calories: 381kcal | Carbohydrates: 66g | Protein: 14g | Fat: 6g | Saturated Fat: 1g | Sodium: 716mg | Potassium: 651mg | Fiber: 13g | Sugar: 5g | Vitamin A: 9975IU | Vitamin C: 3.6mg | Calcium: 108mg | Iron: 4.2mg

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3 thoughts on “Vegetarian Crunch Wrap

  1. 5 stars
    This veggie wrap looks and sounds AMAZING! I’ve never even thought to try this at home, but I’m definitely going to now! Thank you!

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