Vegan Mexican Wraps are easy, delicious and flavourful. They are made with kidney beans, peppers, corn, salsa and vegan cheese wrapped in a soft flour tortilla and toasted until everything is melted together.
These are low in fat, oil free and only take 10-15 mins to make – they make a wonderful dinner or healthy snack.
This recipe is so versatile; you can add or replace any ingredients you like. My secret ingredient in this recipe is the salsa. I use a mild salsa as I do not like the wraps too spicy but you can use a spicy salsa if you like a kick in your food. It pairs so well with all the ingredients, providing a delicious taste.
What’s in Vegan Mexican Wraps?
- Kidney beans: Remember to drain the kidney beans; they add a good amount of protein to this dish. You can use black beans if you prefer.
- Sweet corn: They are a great addition to the dish. You can use frozen or canned corn kernels and remember to drain them before using them.
- Salsa: This is the star of the recipe; It adds a great flavour to the mixture.
- Peppers: Adding fresh peppers adds a lovely crunch to the wraps.
- Vegan cheese: I like to use a mixture of cheese. I use a Mexican spicy cheese and a melting cheese to add flavour plus creaminess.
- Four tortillas: They are nutritious & healthy. Feel free to use corn or gluten-free tortillas. I usually use seeded flour tortillas.
Health benefits of beans
Packed with fiber, iron, vitamins and protein, there are a number of health benefits to eating more beans.
1. Beans are gluten-free
If you’re looking for less gluten, beans, lentils and peas are a great way to enrich your diet. Bean and pea flours, like chickpea flour, can be used for baking.
2. Beans are low in fat
The fat content in beans is less than two percent and, for the most part, unsaturated, which is the type of fat you want in your diet. Beans are also cholesterol-free, which keeps your heart happy.
3. Beans are an inexpensive source of protein
Beans are a protein powerhouse with the added bonus of being much lower in saturated fat than animal proteins and much less expensive. They will help you feel full longer due to their fiber content. Legumes also provide your body with much-needed iron, so are a go-to for non-meat eaters to get this important mineral.
Beans are the original plant-based protein. They are rich in fiber, potassium, iron, and vitamins all which make them very healthy to consume.
What kind of bell peppers can I use in this recipe?
I love using orange bell peppers because they’re so colorful and slightly sweet. Yellow bell peppers would work well too for the beautiful summery color. Red bell peppers would work too, they’re the sweetest of them all.
Peppers have a lot going for them too. They’re low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid and fiber. Plus, the spicy ones liven up bland food, making it more satisfying.
Peppers come in all sizes and colors. Some pack heat. Others are sweet. You can get them fresh, frozen, dried, or canned.
You’ve seen bell peppers — green, orange, yellow, and red — in the store. Red peppers pack the most nutrition, because they’ve been on the vine longest.
Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C.
How to make Vegan Mexican Wraps
- Spread salsa on the wrap.
- Add slices of the pepper.
- Add the drained beans and corn
- Top with the cheese of your choice.
- Fold both sides into the middle then roll up.
- Cook in sandwich press until crispy on the outside
- If you prefer cook on a dry frying pan over a low heat turning until it is crispy on all sides.
- Serve with vegan sour cream and guacamole.
Recipe tips
- When you roll up the wraps make sure they are tightly wrapped
- Put them in the sandwich press or pan with the end of the wrap down to prevent it unrolling.
- If using a frying pan use a gentle heat and keep turning while pressing down. If you use a high heat the centre will not heat up meaning raw peppers and unmelted cheese.
- You can vary the vegetables you use. Onions, tomatoes and spinach would all be good.
- Vegan mince or chicken pieces can be used.
- You can spice up the mixture with black pepper, oregano or BBQ sauce.
Serving options
I serve these vegan Mexican wraps with vegan sour cream, salsa and tortilla chips, however, you can serve these wraps with any of the following.
- Guacamole
- Mayonnaise
- Tahini sauce
- Green or red pesto sauce
- Hummus
Why you’ll love them;
- They’re filling. The addition of black beans and veggies add filling fiber and protein to this meal, without weighing you down.
- They taste amazing. The seasoning in the filling really takes the flavor over the top, and the vegan cheese sauce has much more flavor than regular shredded cheese.
- They’re easy to make. You only need to chop one vegetable for this recipe, and they are assembled in 5 minutes.
- This recipe is totally flexible. If you want to leave out the beans, or have another veggie to use up, feel free to make swaps! You can also change what sauce you use, BBQ or pesto would be good too.
- The only thing to consider when selecting your fillings is whether they need to be pre-cooked. A simple sauté only takes a few minutes for ingredients like mushrooms.
Helpful Tips
- Are all tortillas vegan? Most tortillas that I have come across at the store are vegan, but it’s always important to check the label to ensure they aren’t cooked in lard or butter.
- Which tortillas work best? These wraps are cooked in a flour tortillas, and look for a larger size, like a 9- or 10-inch tortilla. Flour tortillas are the most flexible, so they won’t break when you wrap them.
- Use gluten-free tortillas. Make the recipe gluten-free by using gluten-free wraps.
- Use fresh peppers. Frozen peppers do not have the nice crunch that fresh peppers have. Cut the peppers into strips not too thick so they will cook.
- Control the heat. If you use a frying pan, keep the heat low as using a high heat means the centre will not heat up before the outside cooks meaning raw peppers and unmelted cheese.
Did you make this recipe? Take a pic and share it on Instagram with the hashtag #aveggiecooks and tag @aveggiecooks__. I would love to see it!
Vegan Mexican Wraps
Equipment
- Sandwich press or frying pan
Ingredients
- 4 Soft flour tortillas
- Jar of Salsa
- 1 Bell Pepper (sliced)
- 1 400g Tin kidney beans, (drained and rinsed)
- Frozen or tinned sweetcorn (drained)
- Vegan cheese
Instructions
- Spread salsa on the wrap.
- Add slices of the pepper.
- Add the drained beans and corn
- Top with the cheese of your choice.
- Fold both sides into the middle then roll up.
- Cook in sandwich press until crispy on the outside
- If you prefer cook on a dry frying pan over a low heat turning until it is crispy on all sides
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