Crunchy Veggie Wraps With Kabocha Squash

Published Jan. 23, 2025 | Read 12 comments

Introduction

This vibrant wrap combines the naturally sweet, caramelized crunch of roasted kabocha squash with crisp fresh vegetables, all nestled in a soft, pliable tortilla. The creamy-yogurt base balances the earthy sweetness of the squash, while toasted seeds and zesty lime juice elevate the texture and flavor profile, resulting in a satisfying, nutrient-dense meal.

Recipe Overview

• Total Time: 50 minutes

• Prep Time: 15 minutes

• Cook Time: 35 minutes

Ingredients (Serves 4)

For the Roasted Kabocha Squash:

• 1 medium kabocha squash (≈ 1.5 lbs), peeled, seeded, and cut into 1-inch cubes

• 2 tbsp olive oil

• ½ tsp fine sea salt

• ¼ tsp black pepper

• ¼ tsp ground cumin (optional, for warmth)

For the Fresh Veggies & Crunch:

• 4 large whole-grain wraps (8-inch diameter, e.g., corn or flour tortillas)

• 1 cup shredded red cabbage (thinly sliced for crispness)

• 1 medium cucumber, thinly sliced into strips

• 1 medium carrot, julienned (matchstick-cut)

• ½ red bell pepper, thinly sliced into strips

• ¼ cup toasted pumpkin seeds (or chopped almonds for extra crunch)

For the Creamy Drizzle:

• ½ cup plain Greek yogurt (or vegan cashew cream)

• 1 tbsp fresh lime juice

• 1 small garlic clove, minced

• 1 tbsp chopped fresh cilantro (optional, for brightness)

• Pinch of smoked paprika (for color and depth)

Instructions

Step 1: Roast the Kabocha (35 minutes cook time)

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. In a large bowl, toss kabocha cubes with olive oil, salt, pepper, and cumin (if using). Spread in a single layer on the prepared sheet, ensuring even spacing (overcrowding leads to sogginess).

3. Roast for 35 minutes, stirring halfway through (at 17-18 minutes) to ensure uniform browning. The squash is ready when it’s tender with a slight caramelized crust. Let cool 5 minutes.

Step 2: Prep Fresh Vegetables

While the squash roasts, prep all fresh veggies:

• Thinly slice cucumber, julienne carrot, and slice red bell pepper into matchsticks.

• Shred red cabbage into fine strips (use a mandoline for consistency).

• If using, toast pumpkin seeds in a dry skillet over medium heat for 2-3 minutes until fragrant (watch closely to avoid burning).

Step 3: Assemble the Wraps

1. Warm wraps briefly in a dry skillet (10-15 seconds per side) or microwave (10 seconds) to make them pliable.

2. Spread 2-3 tbsp of the creamy drizzle evenly across each wrap, leaving a ½-inch border on the edges to prevent leakage.

3. Top with ¼ of the roasted kabocha cubes, then layer shredded cabbage, cucumber strips, carrot julienne, and red bell pepper. Sprinkle with toasted seeds.

Step 4: Roll & Serve

1. Fold in the left and right sides of the wrap (to enclose fillings), then roll tightly from the bottom up, tucking in the ends.

2. Cut each wrap diagonally into 2-3 pieces with a sharp knife.

3. Garnish with extra lime wedges, a pinch of salt, or additional cilantro if desired.

Pro Tips

• Texture Control: For extra crunch, reserve 2 tbsp of seeds to sprinkle on top after rolling (avoids sogginess from moisture).

• Kabocha Substitute: Butternut squash or acorn squash work well; adjust roasting time to 25-30 minutes for smaller varieties.

• Vegan Adaptation: Swap Greek yogurt for cashew cream (blended soaked cashews + 1 tbsp lemon juice) and use plant-based wraps.

Enjoy this balanced, satisfying wrap—ideal for quick lunches, light dinners, or meal prep!

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