Crispy Southwest Wraps (vegetarian)

by Melanie on October 12, 2009

I have been trying to cook meals for my family that are created from natural whole foods and ingredients and have been using less meat. I have always had this as a goal, but sometimes I get a little lazy in my efforts. I was motivated to recommit and do better after I read ‘The China Study’ recently. Has anyone read it? It is a fascinating book presenting well documented and reputable studies regarding nutrition and how it affects our health. I have always been interested in that subject, especially since I became a Mother and responsible for feeding my family.
I find it a bit daunting to find vegetarian meals that are filling and enjoyable for my husband and boys. These wraps were a big hit. In fact, some missionaries for our church happened to drop by while we were eating, so I invited them to eat with us. They loved them too and even asked for the recipe when I told them how easy and nutritious they are. Now this enthusiasm over the dinner could have been due to the fact that these young missionaries were just REALLY hungry after a long day of service and not used to having a warm cooked meal:)
I served them with homemade guacamole and fresh fruit. I loved that the combination of whole grain rice and beans makes a complete protein. This dinner was a winner in my book–super fast, healthy, and very tasty!! I will be making these again and again! Now, I have a favor to ask of you lovely readers….will you share with me your favorite vegetarian meals? Please email them to me at or you can leave them in the comments. Include your blog address if you have one, so I can give you credit if I post the recipe! I would be so grateful!!
Crispy Southwest Wraps (vegetarian)

Printable recipe here

*adapted from My Kitchen Cafe
Makes 6 wraps
1 cup cooked brown rice, warm or at room temperature
1 can black beans, rinsed and drained
1 green onion, finely sliced (white and green parts)
1/2 red or green pepper, diced
1/4 cup fresh cilantro, chopped
juice of 1 lime
1/2 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic salt
1-2 cups shredded cheese (I used a combination of Monterrey jack and sharp cheddar–and I don’t measure I just sprinkle it on)
6 medium tortillas (try these whole wheat tortillas here if you’re in the mood to make your own)
Mix rice together with chili powder, cumin and garlic salt. Add remaining ingredients except for cheese Sprinkle cheese over tortillas, leaving 1/2-inch border around edges, then arrange rice mixture down the center of each tortilla. Roll stuffed tortillas, leaving edges open. Spray the tortillas cooking spray or brush lightly with olive oil. Heat a large non-stick skillet (or panini maker) over medium heat for 1 minute. Arrange 2 wraps, seam-side down, in pan and cook until golden brown and crisp, about 2-3 minutes per side. Transfer to a plate and repeat with remaining wraps. Serve with salsa or my favorite, homemade Guacamole–yum!
My Favorite Guacamole
2 avocados, mashed
1 jalapeno minced
1/4 cup cilantro leaves, chopped
1 small tomato diced
kosher salt to taste
squeeze of a lemon
Mix together and enjoy!

{ 19 comments… read them below or add one }

1 Kevin October 12, 2009 at 3:56 pm

I'm definitely trying this one! I have a good bean and rice recipe here

I also have a chicken pot pie recipe. You could make it and just omit the chicken. Really yummy!

Love your site, by the way. I'm always getting great ideas from it!


2 Ruby October 12, 2009 at 3:57 pm

oops. I didn't realize I left my above comment under my husband's name. Here is my google name.


3 Libby October 12, 2009 at 4:23 pm

Those look very healthy and delicious. Great recipe!


4 Natalie October 12, 2009 at 4:41 pm

Thanks for including recipes like this…… I am really excited to try it!


5 Sallie My Sister's Kitchen October 12, 2009 at 5:26 pm

I am so glad you are including recipes like this. I am trying to cook my family more healthy meals and it's great to know I'm not alone. Here is a yummy recipe for Baked Penne with Zuchinni and Corn.


6 Mimi October 12, 2009 at 6:28 pm

These look delicious. Thanks for the recipe.


7 Katherine October 12, 2009 at 6:45 pm

Thank you for adding healthy and whole foods.
I have been converted by green smoothie girl and am trying to use more whole foods (even raw) and less refined. But I also LOVE food blogs and they tend to defeat my efforts. (I take weekends off of healthy to try all the recipes I bookmark) But I know healthy can be delicious and I hope you spotlight more recipes like this! Please!


8 Brittany October 12, 2009 at 6:46 pm

Wow – these look great! I have been trying to cut down on meat as well. I usually just do half or less of what the recipe calls for and add extra veggies… Eric hasn't even noticed, hee hee!! :) I can't wait to try these. They are dinner tonight for sure! I would think that serving them with guacamole would them much more filling too. Avacadoes are so filling and SO healthy!


9 Coleen's Recipes October 12, 2009 at 7:16 pm

This sounds delicious!!


10 Valerie October 12, 2009 at 7:17 pm

I would love something like this for dinner, but my husband thinks he has to have meat or chicken. Maybe I'll just add a little to his and enjoy it meatless myself.


11 mistie October 12, 2009 at 8:19 pm

I love it when I can find healthy recipes to feed my family too. I saw this on My Kitchen Cafe and have been meaning to try it–now I will have to try your version too! I was also planning on using whole wheat tortillas and parboiled rice, which is similar to brown rice, but tastes and looks more like white rice (I get it at Honeyville grain company). Thanks for posting healthy recipes!


12 Bonnie October 13, 2009 at 8:44 pm

Oh, I have read that book ! It's a good one.

I have a few good ones on my recipe blog … this one that my sister posted is so delicious !! I just made it a couple of nights ago …

It's not spicy at all and my kids (7 & 6 years old) love it just as much as we do !!


13 My Sister's Kitchen October 13, 2009 at 9:11 pm

Just remembered about this recipe too. It's delicious. Baked Penne with Roasted Vegetables. Its a Giada De Laurentiis recipe on Food Network.


14 cindy October 15, 2009 at 10:01 pm

Looks yummy. Check my blog, I just posted a yummy meatless pasta sauce!


15 Anonymous October 17, 2009 at 5:11 am

Have you checked out ? That is where I get the majority of my vegetarian recipes. She also links to other vegetarian recipe sites.

Thanks for posting this recipe. I look forward to trying it soon!


16 Lisa January 21, 2010 at 4:01 am

Outstanding! I made this tonight for dinner and it got thumbs up all around the table. We also had the Avocado Bean Dip with it and again all 4 kids and the husband said they would love to have it again and again.


17 Bethany May 1, 2010 at 2:09 am

Made this tonight with some corn thrown in too. Delicious!


18 Malinda February 13, 2012 at 9:33 am

I have recently converted to vegan after watching Forks Over Knives (if you haven’t watched it, watch it with you hubby! You can get it on netflix) It has been a challenge trying to get my 4 year old picky eater to love this new way of eating :) Thanks for sharing this one! My favorite blog is one that was just recently started… try the taco soup and the roasted tomato toast things…super yum!


19 Melissa July 8, 2013 at 6:07 pm

Had these tonight – they were awesome!! We will be having them again and again. Thanks for the awesome recipe!


Leave a Comment

Refresh Image

{ 2 trackbacks }

Previous post:

Next post: