“Back to School and Reality” Veggie Wrap

Back to school, back to work, back to a regular schedule?  What ever you are back to, lunch can be so much easier if you make this wrap ahead of time, and have it on the ready for your lunch bag or briefcase.


  • 4 Flour Tortillas
  • Vegetarian Refried Beans (recipe to follow)
  • Shredded Favourite Cheese or cheese substitute
  • 4 tbsp Salsa
  • 2 tsp oil
  • Onion
  • Eggplant (optional)
  • Peppers (optional)
  • Zucchini (optional)

Raw Chopped Vegetables for the filling –

  • Lettuce
  • Shredded Carrot
  • Spinach
  • Bell Pepper
  • Avocado
  • Your Favourite Veg

Take a saucepan and heat the oil. Saute the onions and what veggies you like cooked until lightly softened. On low heat warm the Refried Beans in a small skillet. Mix in the Salsa, and heat the mixture for a couple of minutes.

Heat the Flour Tortillas in a pan or MicroWave one at a time. Remove the tortilla and place it in a plate or on parchment paper lined aluminium foil to roll the wrap in. Spread a layer of the bean mixture, top it with the sautéed veggie mixture and your choice of chopped vegetables and avocado, then cover it with a generous helping of the cheese, and some more salsa if you like. Wrap or Roll the Tortilla tightly.  If not using foil, insert a toothpick in the center to hold it, or cut into 2 pieces diagonally. Wrap with waxed paper and pop in fridge or lunch bag.

Right before serving, reheat them in the microwave for 2 minutes so that the cheese melts and the vegetables become soft.

Dried Beans for Refried Beans


  • 2 cups water
  • 1 1/4 cups dried beans, pinto, romano…any kind.
  • 1 medium onion
  • 1/4 cup butter
  • 3/4 teaspoon salt
  • 1/2 cup shredded cheddar cheese
  • 1/2 – 1 tsp each, cumin and chilli powder (optional)

Mix water, beans and onion in 2 quart saucepan.  Cover and heat to boil and allow to boil for 2 minutes.  Remove from heat and let stand for 1 hour.

Add just enough water to beans to cover.  Heat to boiling, then reduce heat.  Cover and boil gently, stirring occasionally until beans are very tender, about 1 1/2 hours, adding water during cooking if necessary.  Mash beans.  Stir in butter and salt and spices until butter is completely absorbed. Stir in cheese.  Have this as a dip on its own, or use in burritos, enchiladas, wraps.  It’s all good!

Here’s to a Happy Lunch, Snack, Dinner-on-the-run, Hot-date-and-gotta-run, or what ever occasion you choose!

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