Very Easy Vegan Mango Salsa Wrap Recipe
Health Benefits of Mango
Mango is becoming a very popular fruit. A quick trip into the grocery store and you will be able to easily find the fruit in different forms. Mango chips, dried mango and even mango lemonade is gracing the shelves of grocery stores all over the country.
I'm not surprised for a few different reasons. First would be because it has a nice, refreshing flavor. Mango can be a thirst quencher for me. I'm guessing it is because when the fruit is ripe, it has a nice sugary juice to it.
Second is because of the nutritional value. Mango has a lot of vitamins! From one cup of this delicious fruit, you will get 100% of the vitamin C that you need for the day. You'll also take in 7% of your RDA of potassium, 2.6g of fiber and 35% of your daily requirement of vitamin A.
All of that good stuff and at only 99 calories for a cup of this delicious fruit. I can't help but think that mango is terribly underrated.
One Diced, Juicy Mango Half!
Fresh Flavors Packed with Nutrition
I love easy recipes that deliver fresh flavors along with a lot of nutrition and those are the reasons why I love this recipe. You can of course alter this in any way by adding or subtracting ingredients to give it your own flavorful twist.
Whether you are a vegan, a plant based eater, vegetarian or just looking for something different, this recipe just might hit the spot for you. It is packed with fresh flavors without the boring appearance of a salad. Wraps are fun to eat and don't really require anything more than a napkin to keep them together so they are great for a meal when you are on the go.
If you try this recipe, let us know what you think!
Wrapping it up!
Tips for Rolling the Perfect Wrap or Burrito
I used a sprouted grain wrap in this video and in my opinion, that is the hardest type of tortilla to get a burrito type wrap with. Admittedly, white or wheat flour tortillas are much easier to roll but the sprouted grain provides more nutritional value. I guess it depends on your taste and what is available to you in your area.
Either way, by following these tips, rolling your wrap or burrito will be a lot easier!
- A few seconds before assembly, warm up the tortilla for a few seconds in the microwave or over a stove burner to make it more pliable.
- Don't overfill the tortilla because less really is more when it comes to wraps.
- Use the large, burrito size tortillas.
These three tips will make all the difference in the world. Especially if you are new to the adventures of wraps and burritos.
How Long Does it Take to Make?
Ingredients for Four Wraps
- 1 red pepper, diced
- 1 purple onion, small, diced
- 1 jalapeno, diced, seed removed
- 1 ear of corn, kernels removed from cob
- 1/2 large mango, diced
- 2 to 4 large tortillas
- 1 hand full of greens, optional
- 4 to 6 cherry tomatoes, optional
Fresh Made Mango Salsa
Instructions
- Dice the red pepper, purple onion, jalapeno and mango into small pieces.
- Remove the kernels from an ear of corn. I used a lightly roasted ear in this recipe example but you can use raw corn. You can also substitute between 1/2 cup and 1 cup of canned or frozen corn that has been thawed if you don't have access to an ear of corn.
- Mix all of the ingredients in a bowl.
- Lay a large tortilla on a flat surface and add the optional hand full of your favorite greens onto the center or the tortilla. Spoon 1/4 of the salsa over the top of the green and then add your optional cherry tomatoes.
- Gently roll the tortilla up. You can cut it in half to make it easier to manage if you choose to and devour!
Ideas for Additions to the Mango Salsa Wrap
There are so many different things that you can add to this wrap that will add even more flavor, freshness and nutrition.
- Avocado may sound odd but the creaminess and flavor will mix well.
- Vegan cheese. I don't really think I need to say anything else about that one!
- Black beans, or any other type of bean, will add a punch of protein and if lightly mashed they will also add a creamy element.
- Diced or sliced apple will add a bit more crunch, more nutrition and fiber and depending on what type of apple you use it could add a bit of tartness to the wrap.
Whether you follow this recipe exactly as written here, or decide to add your own twist to it, this Mango Salsa wrap is definitely worth a try if you are looking for a quick meal that is light, nutritious and tasty.
Finished Mango Salsa Wrap
Do you like mango?
Nutritional Information for 1 Wrap
| Nutrition Facts | |
|---|---|
| Calories | 230 |
| Calories from Fat | 27 |
| % Daily Value * | |
| Fat 3 g | 5% |
| Saturated fat 0 g | |
| Unsaturated fat 1 g | |
| Carbohydrates 48 g | 16% |
| Sugar 18 g | |
| Fiber 7 g | 28% |
| Protein 6 g | 12% |
| Cholesterol 0 mg | |
| Sodium 18 mg | 1% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
© 2018 Helena Ricketts
Related
Comments
We love wraps, and we love mangos! This looks like the perfect lunch combo for my husband and me! Thank you!
Your recipe sounds healthy and nutritious. I like your ideas for additions, too. I love mango, so I'm sure I would enjoy the wraps.
Hello Helena, as a boy, the mango is one of many favorite fruits. I have grown up and still cherished this succulent tropical fruit any time.
Your receipt is a good breakfast diet or a noon time snack. Thank you.
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