Lunch/Dinner

Easy Veggie Tortilla

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Hello again, fellow food lovers! Today, we are venturing into the vibrant world of Mexican cuisine with a recipe that is as colorful as it is delicious – Flavorful Veggie Tortillas. 

Imagine a soft, warm tortilla, cradling a medley of sautéed vegetables, each bite bursting with a symphony of spices and the heartiness of beans and corn. It’s a culinary creation that dances between simplicity and sophistication, satisfying yet light, familiar yet exciting. Whether you’re a seasoned chef or a kitchen expert, these veggie tortillas are designed to be foolproof, quick, and immensely enjoyable to make. 

Facts about Tortillas

Tortillas, a staple in many cuisines worldwide, especially in Mexican and Central American dishes, are versatile flatbreads that can be made from various types of grains. Here’s a comprehensive look at the different categories of tortillas, their health benefits, and considerations:

  1. Corn Tortillas: Made from masa harina, a special type of corn flour, these tortillas are gluten-free and have a distinct, earthy flavor. They are commonly used in tacos, enchiladas, and tamales.
  2. Flour Tortillas: Prepared with all-purpose flour, these tortillas are softer and more pliable than corn tortillas. They are often used for burritos, quesadillas, and wraps.
  3. Whole Wheat Tortillas: Made from whole wheat flour, these tortillas offer a healthier alternative with more fiber and nutrients than regular flour tortillas.
  4. Spinach or Vegetable Tortillas: These are flour tortillas infused with spinach or other vegetables, adding a pop of color and a slight nutritional boost.
  5. Gluten-Free Tortillas: Crafted for those with gluten sensitivities, these tortillas can be made from a variety of gluten-free flours including rice, almond, and coconut flour.

You Might Be Interested In

How to incorporate Tortillas into a Healthy Lifestyle

Incorporating tortillas into a healthy lifestyle is both easy and delicious, offering a versatile base for numerous nutritious meals. Opt for whole grain or corn tortillas as a fiber-rich alternative to their refined flour counterparts, ensuring you reap maximum nutritional benefits. Create balanced meals by filling your tortillas with a variety of lean proteins, an abundance of fresh vegetables, and a drizzle of healthy fats, such as avocado or olive oil. Embrace the art of portion control, opting for smaller, taco-sized tortillas to keep your meal sizes in check. Transform your tortillas into healthy homemade pizzas, or use them as a creative substitute for bread in sandwiches and wraps. Be mindful of the sodium content in store-bought options, and whenever possible, choose fresh or minimally processed tortillas to avoid unnecessary additives and preservatives. By doing so, you seamlessly integrate tortillas into your healthy eating routine, making every meal a delightful and nutritious experience.

Enjoy your homemade Flavorful Veggie Tortillas – a dish bursting with freshness, color, and taste. Perfect for a quick lunch, dinner, or even as a snack. ¡Buen provecho!

Easy Veggie Tortilla

Serves: 4 Prep Time: Cooking Time:
Nutrition facts: 220 calories 5g fat
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Ingredients

  • 1 bell pepper (red or yellow), thinly sliced
  • 1 medium-sized onion, thinly sliced
  • 1 zucchini, thinly sliced
  • 1 carrot, julienned or shredded
  • 1 cup black beans, drained and rinsed
  • 1 cup corn kernels (fresh or frozen)
  • 1 tablespoon olive oil
  • 1 teaspoon cumin powder
  • 1 teaspoon chili powder (adjust to taste)
  • Salt and pepper to taste
  • Fresh cilantro, chopped (for garnish)
  • 1 lime, cut into wedges
  • Grated cheese or vegan cheese (optional)

Instructions

    1. Heat the olive oil in a large skillet over medium-high heat. Add the onions and bell peppers, sautéing until they are soft and slightly caramelized, about 5 minutes.
    2. Add the zucchini, carrots, black beans, corn, cumin powder, chili powder, salt, and pepper. Stir well to combine all the ingredients. Cook for an additional 5 minutes until the vegetables are tender but still have a bit of crunch.
    3. Warm the tortillas in a dry skillet or microwave for about 15-20 seconds until they are soft and pliable.
    4. To assemble, lay a tortilla flat on a plate. Spoon a generous amount of the veggie mixture onto the center of the tortilla. If you are using cheese, sprinkle it on top of the veggies.
    5. Fold in the sides of the tortilla and roll it up tightly.
    6. Garnish with fresh cilantro and serve with lime wedges on the side.
    7. Repeat with the remaining tortillas and veggie mixture.

Notes

  1. Feel free to customize the veggie mixture with any other vegetables you have on hand. Spinach, mushrooms, or bell peppers of different colors would all be great additions.
  2. For an extra kick, add a spoonful of your favorite salsa or a sprinkle of jalapeno peppers.
  3. If you prefer a vegan version, simply skip the cheese or use a vegan substitute.


EQUIPMENT

  • 1 large skillet or frying pan
  • 1 cutting board
  • 1 sharp knife
  • 1 spatula

 

 

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