Instant Pot Vegan Crunch Wraps + Avocado Salsa

Welcome back foodies!

Happy 2020!

How’s everyone feeling about the new decade? Personally I’m really excited. I feel a lot of motivation this year and instead of making a bunch of little resolutions I decided to make one big one; to become the healthiest version of me that I can be, physically, mentally, financially and professionally. I realize it’s a big resolution and definitely one that lasts far beyond one year or even one decade, it’s a life long resolution and what “healthy” looks like one year might look completely different another.

But here’s what I’m starting with;

  • Making a budget and sticking to it, easier said than done.
  • Spending more time with friends while respecting said budget, I’m a huge homebody and spend a lot of time alone.
  • Setting my own boundaries and respecting them.
  • Finding more ways to be active that don’t involve an $80/month gym membership.
  • Investing in myself and my future.
  • Investing time in this blog because it’s an amazing creative outlet for me.
  • Focusing more on my mental health and being kind and patient with myself.
  • And lastly, eating better. I’m not going to pick diet or put a label on this because I don’t want to restrict myself or this blog but here’s what I will say; for one, less meat, more green. Honestly, I don’t really see any positives to the consumption of animal products/by-products, it’s cruel to animals, it’s not healthy for humans, and the environmental impact isn’t great either. I’m not saying I’m vegan or completely cutting out animal products but I plan to significantly reduce my intake. I’d also like to cut down on my refined carbs and sugar because what I’m not going to do is replace one negative with another. Carbs fill my soul, but also my stomach and thighs. Sugar is a completely unhealthy addiction and crutch for me that also makes me anxious and sick when I eat it. So I’m planning to cut down my sugar intake significantly.

What are some of your resolutions? What does your healthiest you look like right now?

So obviously this recipe is reflective of me working on eating better. But it’s also absolutely delicious and surprisingly simple.

Variations Of This Recipe

So I made most of this recipe in an instant pot, however it can quickly and easily be made in the oven or a sauté pan.

In the Instant Pot: This is probably the quickest variation of the recipe, simply slice all your veg, dump it into the instant pot, add the taco seasoning and pressure cook for 3 minutes. Remove and strain off the excess liquid and you’re ready to wrap.

In the Oven: Slice all vegetables, toss in 2T of vegetable oil and taco seasoning, bake at 400°F for 15 minutes or until cooke all the way through. Move the pan around while cooking.

On the Stove: In a large sauté pan, add 2T of vegetable oil, heat pan and add vegetables and taco seasoning. Sauté until cooked all the way through.

Pro Tips:

  • You can really use any assortment of vegetables you like, but that will change the cooking time. This would be super delicious with chickpeas, sweet potatoes or cauliflower.
  • If you’re not into spice, poblanos are a perfect swap for jalapeños.
  • If you don’t want to buy two different sizes of flour tortilla, you can always just buy the larger size and cut a smaller circle.


Prep Time: 30 minsCook Time: 10 minsServings: 4Difficulty: Easy

For the Crunch Wraps

  • 3T Vegetable oil, split (see directions)
  • 1 large zucchini, sliced
  • 1 large yellow onion, sliced
  • 2 bell peppers, sliced
  • Baby bell mushrooms, sliced
  • 1.5 C Corn, fresh or frozen
  • 1 14 oz can black beans, drained
  • 3 T taco seasoning, I make my own but store-bought is okay too.
  • Salt to taste
  • 4 large 8 inch flour tortillas
  • 4 small 4 inch flour tortillas
  • 4 tostadas
  • Any fresh vegetables you like, I just added tomato but lettuce would be great for crunch.
  • Optional: Vegan cheese

For the Avocado Salsa

  • 2 ripe avocados
  • 2 jalapeños, sliced, seeds in.
  • 1 bunch of cilantro, large stems removed
  • Juice of 2 limes
  • 1/8-1/4C Vegetable Stock
  • 1 T taco seasoning
  • Salt to taste


  1. Slice all vegetables and add to a large bowl. Toss with olive oil, salt, and taco seasoning.
  2. Add all vegetables to instant pot (or see other variations). Set to pressure cook for 3 minutes.
  3. In a blender, add avocado, jalapeño, cilantro, lime juice, taco seasoning and salt.
  4. Blend on high while drizzling vegetable stock until you reach desired consistency. Set aside.
  5. On a clean, flat surface, place a large flour tortilla, spread a dollop of avocado salsa across the center of the tortilla, leaving one inch around the edge clean.
  6. Add a generous helping of the cooked vegetables followed by any fresh vegetables or other add-ins you chose in a 4 inch circle in the middle of the tortilla.
  7. Place one tostada (two if you want extra crunch) over the vegetables and place the smaller flour tortilla on top of that.
  8. Fold the edges of the larger tortilla around the smaller tortilla and press down gently to help hold the two together.
  9. Carefully transfer the Crunchwrap into a hot frying pan with 1T of vegetable oil and gently place a plate or smaller pan on top to help the Crunchwrap stay together.
  10. Toast for 15-20 seconds each side.
  11. Serve warm with a side of avocado salsa.

For more recipes and blog posts check out my home page and follow along on Instagram @quartercupkitchen for updates!

Thanks for reading!

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