Grilled Vegetable Wrap

Ingredients

• 1 mediumred pepper, thinly sliced (about 360 ml)
• 1 mediumyellow pepper, thinly sliced (about 360 ml)
• 1red onion, thinly sliced (about 475 ml)
• 1 largecourgette, cut into 6 mm rounds (about 475 ml)
• 30 mlextra-virgin olive oil
• 30 mlSazonador Total seasoning
• 1 packetSazón seasoning with saffron
• 1 cantraditional or reduced-sodium refried pinto beans
• 8soft-taco flour tortillas, warmed according to packet directions
• Optional, to tastepico de gallo

Instructions

1. 1

   Season the vegetables

   Put the red and yellow peppers, onion and courgette in a medium bowl. Add the olive oil, Sazonador Total and Sazón, then stir to coat and set aside.

2. 2

   Cook the vegetables

   Heat a large non-stick frying pan over a medium-high heat. Add the vegetables and cook, stirring occasionally, for about 10 minutes, until crisp-tender. Alternatively, heat a barbecue to medium-high, seal the vegetables in foil and grill for about 20 minutes, turning the packet once, until tender.

3. 3

   Fill the tortillas

   Spread 30 ml (2 tbsp) refried beans over each tortilla. Top with 60 ml (¼ cup) cooked vegetables and pico de gallo, if using. Repeat with the remaining ingredients, fold the tortillas over and serve.

What is a grilled vegetable wrap?

A vegetable wrap is a soft tortilla folded around a filling, here combining cooked vegetables, refried beans and optional pico de gallo. Tortillas and beans give this version a Latin American-inspired flavour, while the wrap format makes it easy to customise at the table.

The beans bring a creamy, savoury layer that helps balance the sweet peppers and onion. Cooking the vegetables just until tender keeps them lively rather than turning the filling to mush.

Nutrition and macros by portion

The nutrition label shows one serving as written: 500 calories, 17g protein, 75g carbs, 16g fat.

Most of the carbohydrates come from the flour tortillas and refried beans, while the olive oil and tortillas contribute much of the fat. The beans provide the main protein, with smaller amounts from the tortillas; serve with a green salad or extra vegetables to round out the plate.

Choosing the vegetables

Pepper and onion: Slice them thinly so they cook in roughly the same time as the courgette and are easy to fold into a tortilla.

Courgette: Cut it into even 6 mm rounds for a little bite. A large courgette adds plenty of vegetable filling without needing a separate preparation step.

Seasoning and cooking

Seasoning: Toss the vegetables thoroughly with the oil and both seasonings before cooking, so each piece gets coated. The oil helps the vegetables cook evenly in the pan or foil packet.

Pan or barbecue: The pan method takes about 10 minutes and allows occasional stirring. The foil-wrapped barbecue method takes about 20 minutes; turn the packet once as directed.

Getting the texture right

Doneness: In the pan, look for vegetables that have softened but still offer a little resistance when bitten. On the barbecue, open the packet carefully and check that the pieces are tender.

Moisture: If the cooked vegetables release liquid, let excess liquid drain before filling the tortillas. This helps keep the wraps easier to handle.

Assembling the wraps

Warm tortillas: Heat them according to the packet directions so they bend without cracking. Keep them covered until you are ready to fill them.

Layering: Spread the beans first, then add the vegetables and pico de gallo if using. Avoid overfilling each tortilla so it can fold closed comfortably.

What to serve alongside

A crisp green salad or a simple slaw adds a cool contrast to the warm filling. For a more substantial meal, serve with extra beans or rice.

Keep extra pico de gallo on the side for anyone who wants a fresher, tangier topping. A squeeze of lime also works well at the table.

Recipe notes & tips

• Slice the vegetables to similar thickness so they cook at a similar rate.
• Stir the pan vegetables occasionally, but let them sit briefly between stirs to cook through.
• Warm the tortillas just before assembling to make them easier to fold.
• Drain any excess liquid from the cooked vegetables before filling the wraps.
• Set out the pico de gallo separately so each person can add as much as they like.

Variations

• Add leftover meat: Warm cooked meat or poultry and tuck it into the wraps with the vegetables.
• Change the beans: Use the reduced-sodium refried pinto beans if preferred.
• Add heat: Serve with sliced chilli or a hot sauce at the table.
• Use another vegetable: Swap in thinly sliced aubergine, keeping the pieces similar in size.
• Add herbs: Finish the filling with chopped coriander for a fresh note.

Common mistakes to avoid

• Uneven slices: Thick pieces may stay firm while thin ones soften; cut the vegetables to similar sizes.
• Overcooking: The vegetables can turn too soft; stop when they are tender but still have a little bite.
• Wet filling: Excess cooking liquid can make tortillas soggy; drain the vegetables before assembling.
• Cold tortillas: Chilled tortillas are more likely to split when folded; warm them as directed on the packet.
• Overfilling: Too much filling makes the wraps difficult to close; use the stated amount of vegetables per tortilla.

How to store

Store leftover cooked vegetables and refried beans separately in covered containers in the fridge for up to 3 days. Reheat until piping hot in a pan or microwave, then assemble with freshly warmed tortillas; assembled wraps are best eaten straight away.

Frequently asked questions