Hearty Garden Wraps

Ingredients

• 28 g (2 tablespoons)Land O Lakes® butter
• about 210 g (3 cups)coleslaw mix
• 115 g (4 ounces; 1 cup)fresh mushrooms, thinly sliced
• about 40 g (1/4 cup)onion, chopped
• 1/2 teaspoonfresh garlic, finely chopped
• 1/4 teaspoonsalt
• 1/4 teaspooncrushed red pepper flakes
• about 160 g (1 cup)cooked rice
• 1 bag (2 cups; about 250 g)Land O Lakes® Sharp White & Medium Cheddar Cheese Cubes
• 4 (25 cm; 10-inch)flour tortillas, warmed

Instructions

1. 1

   Cook the vegetables

   Melt the butter in a 25 cm (10-inch) frying pan until sizzling. Stir in the coleslaw mix, mushrooms, onion, garlic, salt and red pepper flakes. Cook over medium-high heat, stirring occasionally, for 3–4 minutes, or until the vegetables are crisp-tender. Take the pan off the heat, then stir in the rice and cheese.

2. 2

   Fill the tortillas

   Spoon about 1 cup of filling into the centre of each warm tortilla. Fold two opposite edges over the filling, then roll up from one open end towards the opposite edge. Set each wrap on a plate with the seam underneath.

3. 3

   Heat the wraps

   Microwave two sandwiches at a time for 1–2 minutes, turning or rearranging them halfway through, until heated through.

What are garden wraps?

A wrap is a filled flatbread folded around its contents, a practical format found in many food traditions rather than a dish with one single origin. This version pairs rice and cheddar with a quick-cooked mix of cabbage, carrots and other vegetables from the coleslaw mix.

The filling is cooked briefly, so the vegetables keep some bite, while the cheese melts into the warm rice and helps the mixture hold together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 580 calories, 23g protein, 58g carbs, 29g fat.

The rice and flour tortillas provide most of the carbohydrates, while butter and cheddar contribute much of the fat. Rice, cheddar and the vegetables contribute protein, with cheddar providing a substantial share; serve a wrap with salad or extra fresh vegetables for a more varied plate.

The vegetable filling

Coleslaw mix: this ready-prepared blend keeps chopping to a minimum and gives the filling a mix of colours and textures. Cook it only until crisp-tender so it does not turn soft or watery.

Mushrooms and onion: these add savoury flavour alongside the shredded vegetables. Slice the mushrooms thinly so they cook in the same short time.

Rice and cheddar

Cooked rice: use rice that is already cooked, as the brief pan-cooking is intended to warm and combine the filling rather than cook the grains from scratch.

Cheese cubes: stir them in after taking the pan off the heat. Residual warmth softens the cheddar without requiring a longer cook that could over-soften the vegetables.

Getting the texture right

Crisp-tender vegetables are the main cue: they should be hot and slightly softened but still offer a little resistance. Stir occasionally over medium-high heat for the stated 3–4 minutes.

If the pan seems crowded, keep the vegetables moving so they heat evenly. The mixture should be moist enough to fill the wraps, but not so wet that it makes the tortillas soggy.

Folding and heating

Warm tortillas are easier to fold without cracking. Put about 1 cup of filling in the centre, fold two opposite sides in, then roll from an open end and finish with the seam underneath.

Microwave two wraps at a time for 1–2 minutes, rearranging or turning them halfway through. Check that the centres are hot before serving; microwave power and starting temperature can affect the time.

What to serve alongside

A simple green salad or sliced fresh vegetables add a cool, crisp contrast to the warm, cheesy filling. A bowl of tomato soup also makes a natural companion if you want a more substantial meal.

Serve the wraps soon after heating, while the tortillas are soft and the cheese is warm.

Recipe notes & tips

• Warm the tortillas before filling so they fold more easily.
• Cut the mushrooms thinly to match the quick cooking time of the coleslaw mix.
• Keep the vegetables moving occasionally so they cook evenly in the pan.
• Measure about 1 cup of filling per tortilla for four evenly filled wraps.
• Place the wraps seam-side down to help them stay closed.

Variations

• Add black beans: stir in drained beans with the rice for a heartier filling.
• Change the cheese: use another cheddar you have on hand, cut into small cubes.
• Add sweetcorn: mix drained sweetcorn into the filling with the rice.
• Use brown rice: swap in cooked brown rice for a nuttier grain.
• Adjust the heat: leave out the red pepper flakes for a milder filling.

Common mistakes to avoid

• Overcooking the vegetables: stop at crisp-tender so the filling keeps its texture.
• Adding cheese over high heat: take the pan off the heat first to avoid cooking the vegetables longer than needed.
• Using cold tortillas: warm them before filling to make them more pliable.
• Overfilling the wraps: use about 1 cup of filling in each so the edges can fold over neatly.
• Skipping the halfway microwave check: turn or rearrange the wraps so they heat more evenly.

How to store

Refrigerate leftover filling or assembled wraps in an airtight container for up to 3 days. Reheat in the microwave until hot throughout; the tortillas may soften in storage, so assembling just before heating gives the best texture.

Frequently asked questions