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Crunchy Vegetable Wraps

Crunchy Vegetable Wraps

198 Ratings
198 Ratings
Recipe Image
Crunchy Vegetable Wraps
Makes: 4 servings
Total Cost: $$$$

Full of fresh and colorful veggies, these wraps are a great way to help meet your MyPlate goal of making half of your plate fruits and vegetables.

Ingredients

  • 4 tablespoons cream cheese, low-fat (whipped)
  • 2 flour tortillas
  • 1/2 tablespoon ranch seasoning mix (1/2 teaspoon)
  • 1/4 cup broccoli (washed and chopped)
  • 1/4 cup carrot (peeled and grated)
  • 1/4 cup zucchini (washed and cut into small strips)
  • 1/4 cup summer squash (yellow, washed and cut into small strips)
  • 1/2 tomato (diced)
  • 1/8 cup green bell pepper (seeded and diced)
  • 2 tablespoons chives (chopped fine)

Directions

1. In a small bowl, stir ranch seasoning into cream cheese, chill.
2. Wash and chop vegetables.
3. Steam broccoli in microwave for 1 minute with 1 tablespoon of water.
4. Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.
5. Chill for 1-2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles and serve.
 

Notes

- Be creative. Try different vegetables, herbs and spices. Examples- green beans, lettuce, radishes, corn; dill, oregano, basil, mint, curry or chili powder.
- You can substitute pre-made flavored cream cheeses- chive, herb or vegetable.
- Try a sweet cream cheese and add fruit to your wrap for a different twist.
- This wrap is great with soup or salad or served as a cool summer appetizer!

Learn more about:
- Bell Peppers
- Tomatoes
- Zucchini/Summer Squash
- Carrots
- Broccoli

Source:

Connecticut Food Policy Council

Nutrition Information

Serving Size: 1/2 tortilla each (94g)
Nutrients Amount
Total Calories 111
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 210 mg
Carbohydrates 16 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 58 mg
Iron 1 mg
Potassium 193 mg
N/A - data is not available
Nutrients Amount
Total Calories 111
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Cholesterol 5 mg
Carbohydrates 16 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 58 mg
Potassium 193 mg
Sodium 210 mg
Copper 68 mcg
Iron 1 mg
Magnesium 14 mg
Phosphorus 64 mg
Selenium 6 mcg
Zinc 0 mg
Vitamins
Vitamin A 97 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0.1 mcg
Vitamin C 15 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 13 mcg
Folate 58 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 7 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Grains 1 ounces

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Takes a lot of prep time
10/01/10
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025