Veggie Burrito Wrap


Healthy Lunch: Veggie Burrito WrapHow do you get finicky eaters to eat a healthy lunch? Wrap it up! Wraps are fun to eat, and by mixing up the flavors you can add ingredients–like spinach, zucchini or mushrooms–that might otherwise get a “no” vote from picky kids. You can also get your kids involved: Build-your-own meals are creative, fun and give kids a sense of accomplishment, and they’re more likely to want to eat their own creations. These wraps  allow a lot of flexibility for endless meal creations; they can be served hot or cold and in a variety of ways.  They’re not only a healthy option but a great way to give leftovers a new twist.

Healthy Lunch: Veggie Burrito Wrap

Ingredients (yields 6 wraps)

  • 1 cup brown rice (or enriched white rice)
  • 2 cups water
  • 2 cups vegetables (bell peppers, baby portabella mushrooms, baby corn, zucchini, asparagus or spinach), cut into small pieces and sauteed
  • 1 cup beans (black or red), cooked or canned  (low sodium is best)
  • 1/2 avocado, peeled, cored and chopped
  • 1 tomato, chopped
  • 2 tablespoons olive oil
  • 1/2 cup shredded cheese (whichever kind you prefer)
  • 1 teaspoon fresh/dried parsley or cilantro, chopped
  • 6 whole wheat or multi-grain wraps, warmed


  1. In a saucepan, combine rice and water. Bring to a boil. Reduce heat, cover and simmer for 20 minutes (or prepare rice according to package directions).
  2. In medium skillet, add olive oil and chopped veggies and saute until soft and light golden brown.
  3. Heat wrap slightly using a grill, stove top or microwave to make it more manageable to fold and wrap.
  4. Add cheese to warm wrap and allow to melt slightly.
  5. Form a line in the middle of wrap with cooked rice, beans and veggies.
  6. Add fresh avocado and tomato on top and sprinkler with chopped parsley.
  7. Fold of the wrap inward on both ends of the filling, and start rolling one side into a closed wrap. Press end down to allow wrap to close entirely.
  8. Cut in half for easy serving. Serve warm or cold with side of fresh salad or sauteed veggies.

healthy breakfast on the go, healthy kid's lunch boxEnjoy!

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