Description
A wholesome and protein-packed veggie wrap featuring sautéed vegetables, scrambled eggs with cheese, black beans, and fresh toppings all wrapped in whole wheat tortillas. This meal is perfect for a nutritious breakfast or a satisfying lunch that combines fresh flavors and hearty ingredients.
Ingredients
Scale
Vegetables
- 1 red bell pepper, diced
- 1 small zucchini, diced
- 1/2 red onion, finely chopped
- 30 g baby spinach, chopped
- 1 small tomato, seeded and diced
- 130 g black beans, drained and rinsed
- 1/2 avocado, sliced
- 2 tablespoons chopped fresh cilantro (optional)
Egg Mixture
- 6 large eggs
- 60 ml milk, dairy or plant-based
- 56 g shredded cheddar cheese or plant-based alternative
Spices and Condiments
- 1/2 teaspoon ground cumin
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 60 ml salsa
Other
- 4 large whole wheat tortillas
- 1 tablespoon olive oil
Instructions
- Sauté Vegetables: Heat olive oil in a large skillet over medium heat. Add the finely chopped onion, diced red bell pepper, and diced zucchini. Sauté these vegetables for 5 minutes until they become softened and aromatic.
- Add Remaining Vegetables and Spices: Stir in the chopped baby spinach and diced tomato into the skillet. Continue cooking for 2 minutes more until the spinach wilts. Then add the drained black beans along with ground cumin, smoked paprika, salt, and black pepper. Cook everything together for 1 minute to combine the flavors, then remove the vegetable mixture from the skillet and set aside.
- Prepare Scrambled Eggs: In a bowl, whisk together the 6 eggs and 60 ml of milk until fully blended. Pour the egg mixture into the same skillet and scramble gently over medium heat until just set. Remove the skillet from heat and fold in the shredded cheddar cheese so it melts into the eggs.
- Warm Tortillas: Warm the whole wheat tortillas by briefly heating them in a dry skillet or microwaving them for about 20 seconds. This step makes them more pliable and easier to roll.
- Assemble Burritos: Lay each warmed tortilla flat and pile the veggie sauté mixture in the center. Add the cheesy scrambled eggs on top, followed by sliced avocado and a spoonful of salsa. Optionally, sprinkle chopped cilantro over the fillings for freshness and aroma.
- Fold and Serve: Fold the sides of each tortilla inward, then tightly roll to enclose the filling. Serve the wraps immediately for the best texture or wrap them in foil for easy portability on the go.
Notes
- You can substitute cheddar cheese with any plant-based cheese to make this recipe vegan-friendly.
- For added heat, include diced jalapeños or hot sauce in the salsa.
- Use gluten-free tortillas to make this wrap suitable for gluten-sensitive individuals.
- Cook the vegetables just until softened to maintain slight crunch and fresh taste.
- Leftovers can be refrigerated and gently reheated wrapped in foil or in a microwave-safe dish.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Breakfast, Lunch, Wraps
- Method: Stovetop
- Cuisine: American
Keywords: veggie wrap, protein wrap, scrambled eggs, black beans, whole wheat tortilla, healthy breakfast, vegetarian lunch, easy wrap recipe
