Very Easy Vegan Mango Salsa Wrap Recipe
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.
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 handful of greens, optional
- 4 to 6 cherry tomatoes, optional
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 handful of your favorite greens onto the center or the tortilla. Spoon 1/4 of the salsa over the top of the greens, 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. Then devour!
Tips for Rolling the Perfect Wrap or Burrito
I used a sprouted grain wrap in the video above, and, in my opinion, that is the hardest type of tortilla to use in a burrito-type wrap. 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.
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. If lightly mashed, they will also add a creamy element.
- Diced or sliced apple will add a bit more crunch, more nutrition, and fiber. Depending on what type of apple you use, it could also 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.
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. | |
Health Benefits of Mango
Mango is becoming a very popular fruit. Take 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 are 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.
Do You Like Mango?
If You Try This Recipe, Let Us Know What You Think!
© 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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