4 Delicious Vegetarian Wraps

Who doesn’t like wraps? It is very easy to adapt these preparations to individual preferences, achieving results that can satisfy everyone. Learn how to make vegetarian wraps rich in antioxidants, vitamins and minerals below.

It is important to note that vegetable consumption is widely recommended by all nutrition experts. These foods have phytonutrients capable of neutralizing the production of free radicals, which provides some protection against the development of complex pathologies.

Vegetarian Wrap Recipes

Next, you’ll discover the best vegetarian wrap recipes. Remember that, in order to experience the positive effects derived from their consumption, it is essential to place them in the context of a varied and balanced diet. Always avoid a nutrient deficit that can affect the efficiency of physiological reactions in your body.

Feta cheese and spinach wraps

With this option, protein intake is guaranteed. These nutrients are essential for optimal muscle mass development. It is important to ensure a daily intake of more than 0.8 grams of protein per kilogram of weight in sedentary people, according to research published in the journal Annals of Nutrition & Metabolism.

It should be taken into account that cheese proteins are of high biological value. This means they have all the essential amino acids and have a good digestibility index. Its bioavailability is high, which reduces the risk of deficit in the medium term.

Ingredients

To prepare these spinach and feta cheese wraps, you will need the following ingredients:

• Corn tortillas.
• 100 grams of feta cheese.
• 1 ripe tomato.
• Spinach leaves.
• Olive oil.
• Quinoa beans.

Step by step

1. Put the water in a pot and bring to a boil.
2. At this point, add the quinoa with a little salt and cook until tender. After about 5 minutes it will be ready, although it is necessary to follow the manufacturer’s instructions.
3. Then heat a drizzle of extra virgin olive oil in a skillet.
4. In it, place the wrap stuffed with spinach leaves, cheese, tomato strips and quinoa.
5. Close tightly and cook until cheese melts inside. At that point, it will be ready to serve.

Stir-fried vegetable wrap

It is very important to include vegetables in large quantities in the diet. The phytonutrients they contain help to modulate the body’s processes of oxidation and inflammation. In fact, regular consumption is associated with a reduction in all-cause mortality, according to a study published in the International Journal of Epidemiology.

It should be taken into account that the vitamins provided by vegetables are also necessary to ensure that physiological processes are carried out efficiently. Many of them are also capable of exerting antioxidant effects, as is the case of C and E. However, a daily intake of those that are soluble in water is necessary, since there are no reserves of them in the body.

Ingredients

If you want to prepare a stir-fry vegetable wrap, you will need the following ingredients:

• 1 zucchini.
• Corn tortillas.
• 1 small red onion.
• Spinach leaves.
• Half a green pepper.
• Half red pepper.
• Black olives.
• Olive oil.
• Spices to taste.

Step by step

1. Wash and cut all vegetables. It is important that they are well chopped. For this, they can be cut into cubes or julienne, to the taste of each one.
2. Then sauté them in a skillet with a drizzle of extra virgin olive oil for about 10 minutes, until softened.
3. From here, set aside the vegetables and heat the tortillas on a grill with a background of oil until they are colored. It remains to assemble the wrap with the prepared filling.
4. You can add culinary spices to taste. Among them, the best ones for this dish are black pepper and parsley. Add some fresh basil leaves at the end if desired.

Eggplant and ricotta wrap

Another option to ensure protein intake with vegetarian wraps is to add ricotta cheese. The texture of this ingredient is very special and its nutritional characteristics make it suitable for almost all diets. In addition, it not only concentrates proteins, but also has other quality essential micronutrients.

Importantly, dairy products are an important source of calcium. This mineral is essential for bone tissue. It is essential to ensure regular intake to avoid bone problems in the medium term, as evidenced by an article published in the journal Nutrients .

On the other hand, for calcium to attach to tissue correctly, it is essential that vitamin D levels are in the proper range. For this, it is necessary to be exposed to the sun frequently, since the endogenous synthesis of the nutrient is stimulated by radiation. Otherwise, a deficit can be generated that negatively affects the health status.

Ingredients

If you want to prepare the best eggplant and ricotta wraps, you’ll need the following ingredients:

• 2 eggplants.
• 2 tablespoons of extra virgin olive oil.
• 1 cup of ricotta.
• 1 cup of pesto.

Remember, you can buy the pesto ready-made or prepare it at home. In the latter case, the end result will be better, as you will be able to choose higher quality ingredients.

Step by step

1. Place a skillet over high heat.
2. Cut the eggplants into slices and place them in the pan, taking care not to burn. It is important to put a little extra virgin olive oil in the bottom of the pan to make cooking easier. Once they are golden, remove and let cool.
3. At this point, mix the cheese with the pesto until you get a smooth texture. It is also advisable to add a few drops of lemon juice to avoid oxidation of the result and to enhance flavors.
4. The only thing left to do is assemble the wraps. To do this, heat them first and add the pesto mixture and eggplants. Close and enjoy!

Cheese wrap with assorted vegetables

The flavor is in the variety. Increasing the spectrum of vegetables consumed through the diet reduces the risk of suffering a deficit of essential micronutrients that can compromise the proper functioning of the body. In addition, it is also important to ingest different types of phytonutrients, since not all of them exert their action on the same tissues.

When consuming vegetables, remember that it is advisable to prioritize those with green leaves or bright colors. They are the ones that tend to concentrate the greatest amount of nutrients inside. However, if even with a varied diet the needs are not met due to special circumstances, one can always resort to supplementation.

Ingredients

To prepare the best vegetable cheese wraps, you will need the following ingredients:

• 100 grams of ricotta.
• 75 grams of cheddar cheese
• rosemary leaves
• 1 onion.
• 1 tomato.
• Mushrooms.

You can include more different vegetables if you wish. You can try using zucchini, eggplant, peppers… and even well-cooked broccoli.

Step by step

1. Cut all the vegetables well and wash them. In a skillet made with extra virgin olive oil, sauté for about 3 minutes until tender. It is important to add the onion first so that it is transparent in color and then incorporate the rest of the ingredients.
2. At the end of cooking, you can add spices to taste, such as rosemary and black pepper. Once they are ready, remove and set aside.
3. To finish the preparation, heat the tortillas in the skillet and add the vegetables, covering with ricotta cheese and cheddar cheese . When the filling is hot, the cheeses melt. Finally, all that’s left is to close and try!

Make tasty vegetarian wraps

As you’ve seen, it’s very easy to prepare a wide variety of vegetarian wraps. All the options we show provide high quality nutrients, which will avoid deficit situations that can affect your health status.

Remember that you can vary your choice of tortillas: there are options based on wheat, corn or whole grains. The latter will be especially beneficial to improve intestinal transit due to their high fiber content.

Finally, remember that to achieve good health, it is necessary to combine proper nutrition with other healthy lifestyle habits. The regular practice of physical activity will be decisive, especially with regard to muscle strength work. Likewise, it is advisable to sleep at least 7 hours of quality every night, with as few interruptions as possible.