Zucchini, Mushroom & Onion Wrap

As fall settles in, a nice warm meal sounds super delicious! This past weekend, instead of making my usual tomato, cucumber, and romaine lettuce wrap, I decided to make a warm wrap. This wrap was made by sautéing zucchini, baby bella mushrooms, and onions and tossing that on top of heirloom tomatoes and guacamole.

This wrap combines many different flavors that blend so well together. Additionally, it makes a nice lunch or dinner that will warm you up from the chilly fall weather. This zucchini, mushroom and onion wrap will give you not only give you lots of dietary fiber, potassium, and protein but will also provide you with good amounts of 4 of your daily vitamins and 11 of your daily minerals!

Makes 1 wrap

Zucchini, Mushroom & Onion Wrap Recipe

Here’s what you’ll need:

Ingredients for Zucchini, Mushroom & Onion Wrap

  • 1 zucchini
  • 6 baby bella mushrooms
  • 2 slices of heirloom tomato
  • 1/4 of a yellow onion
  • 2 tbs of guacamole
  • Your favorite tortilla wrap

Start by thoroughly washing your zucchini, baby bella mushrooms, and your heirloom tomato. Then dry and set aside. Slice your zucchini into thin 1/4″ slices. You will also need to slice your baby bella mushrooms; I sliced these a little thicker than the zucchini.Then take your onion and cut it so you have a 1/4 of a yellow onion. You will need to finely chop the onion. Once done with that, you’re ready to start cooking.

I used a nonstick small skillet and placed it over over medium to medium high heat. Add about one tablespoon of olive oil to your skillet and add in your finely chopped onions. I let the onions cook in here for about five minutes by themselves, being sure to watch and stir them during that time.

Cooking the mushrooms, onions and zucchini

Then I added in the zucchini and let that cook for about five minutes. The zucchini will start to brown and then you’ll know it’s time to add in the mushrooms. I let everything cook for about another five minutes, making sure to stir the vegetables to prevent them from unevenly cooking or worse burning. Then I turned off the burner, removed the pan from the heat and set it aside.

While your vegetables are sitting there in the pan patiently waiting, you can get our your favorite wrap to use. Keep in mind that the nutrition facts will be slightly different depending on what kind of wrap you use.

Ready to wrap up my zucchini, mushroom & onion wrap!

For example, if you use a white tortilla wrap, you’ll have less nutritional benefits than if you use a whole wheat and flaxseed wrap.

Anyways, take two tablespoons of guacamole and spread it onto your tortilla wrap. Then cut two 1/4 inch thick slices of your heirloom tomato and pat dry. I pat the slices dry to prevent extra liquid in the wrap which leads to a mess. If you don’t mind making a mess, you can skip this step. I cut the tomato into smaller chunks and then placed it on my tortilla wrap.

Now you can go back to your pan and get those warm, delicious vegetables and put them on top of your tomato and guacamole. I put them on top of the tomato because it slightly warms the tomato.

Then you’re ready to make your wrap and enjoy!

Nutrition Facts

Zucchini, Mushroom & Onion Wrap Nutrition Facts

Zucchini, Mushroom & Onion Wrap Nutrition Facts 2

This warm and delicious zucchini, mushroom and onion wrap will give you 229 calories and 34 grams of carbohydrates, 15 grams being dietary fiber. You will also receive over 850 milligrams of potassium and 12 grams of protein.

In terms of vitamins, you’ll receive 2% of your daily vitamin E, 11% of your daily vitamin D, 22% of your daily vitamin B-6, 35% of your daily vitamin C, and 45% of your daily vitamin A.

This wrap will also give you a variety of your minerals. Some of those include: 10% of your daily iron, 19% of your daily calcium, and 21% of your daily riboflavin.

The complete nutrition facts can be seen in the images above and have been calculated using Sparks Recipe Calculator.