Description
This Ultimate Veggie Crunchwrap is a delicious and healthy twist on the classic crunchwrap, packed with flavorful black beans, fresh veggies, brown rice, and creamy avocado, all wrapped in whole wheat tortillas and crisped to perfection. It’s perfect for a quick, satisfying vegetarian meal that can be cooked either on the stovetop or air fryer.
Ingredients
Scale
Main Ingredients
- 4 large whole wheat burrito tortillas plus 4 small tortillas (or one large tortilla cut into four equal quarters)
- 15 ounces black beans, rinsed and drained
- 1 cup cooked brown rice
- 1 cup Nacho “Cheese” Sauce
- 2 jalapeños, sliced
- 2 avocados, pit removed and cut into bite-sized pieces
- 1 cup grape tomatoes, diced
- 1 yellow onion, diced
Instructions
- Prepare Vegetables: Start by washing and chopping all your vegetables: dice the onion, slice the jalapeños, cut the avocados into bite-sized pieces, and dice the grape tomatoes.
- Lay Tortilla: Place one large whole wheat tortilla flat on a clean plate or surface ready for assembly.
- Add Brown Rice: Spoon about ¼ cup of cooked brown rice into the center of the tortilla, spreading it slightly but keeping it contained.
- Add Black Beans: Add ¼ of the rinsed and drained black beans on top of the brown rice to build the crunchwrap base.
- Layer Remaining Ingredients: Add ¼ of the diced onion, jalapeños, grape tomatoes, avocado pieces, and a generous dollop (¼ cup) of Nacho Cheese Sauce over the beans.
- Top with Small Tortilla: Place a small tortilla or one quarter of an extra-large tortilla directly over the center of the fillings; this acts as a seal to the crunchwrap.
- Heat Pan: Preheat a non-stick pan over medium-low heat; this will cook the crunchwrap without the need for oil.
- Cook Crunchwrap: Place the crunchwrap seam side down on the pan first to seal the folds and cook for about 7 minutes, checking occasionally to ensure the bottom turns a golden brown color.
- Flip Crunchwrap: Carefully flip the crunchwrap over with a spatula and cook the other side until golden and heated through.
- Repeat: Repeat the process to make the remaining three crunchwraps, using multiple pans if desired for efficiency.
- Keep Warm: As you finish cooking each crunchwrap, place them on a baking sheet in a preheated oven at 250°F (120°C) to keep warm until all are ready to serve.
- Alternative Air Fryer Method: Preheat your air fryer to 380°F (193°C). Place the assembled crunchwrap seam-side down in the air fryer basket and cook for 3-4 minutes until crispy and heated through. Serve immediately with salsa, guacamole, or both.
Notes
- Using whole wheat tortillas adds fiber for a healthier meal.
- Make sure not to overfill the crunchwrap to prevent it from bursting during cooking.
- Adjust jalapeño quantity according to your preferred spice level.
- This recipe is vegetarian and can easily be made vegan by using a plant-based cheese sauce.
- Keeping cooked crunchwraps warm in the oven helps maintain their crispiness when preparing multiple servings.
- Air fryer cooking is a quick alternative to the stovetop method and yields a wonderfully crispy wrap without oil.
- Prep Time: 12 minutes
- Cook Time: 12 minutes
- Category: Lunch, Dinner, Snack
- Method: Pan-frying, Air-frying
- Cuisine: American, Mexican-inspired
Nutrition
- Serving Size: 1 Crunchwrap
- Calories: 370 kcal
- Sugar: 3 g
- Sodium: 520 mg
- Fat: 14 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 49 g
- Fiber: 10 g
- Protein: 13 g
- Cholesterol: 0 mg
