This Valentine's Day, skip the fondue and heavy dinner and do something good for your body with our delicious, healthy sweet potato wrap with kale and feta! 🧡 It only takes 28 minutes and your lil' Valentines can help!
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👌 Why This Sweet Potato Wrap is the Best!
- Sooooo good! Something about the sweet/savory combo of the sweet potatoes, salt and feta makes this wrap kind of addicting.
- Fast! Microwave instead of bake, and this is done in less than 28 mins.
- One pan! In this recipe you use the same pan to toast the pumpkin seeds, cook the kale, and warm the tortillas. Fewer dishes, less mess!
- Healthy! Not only are sweet potatoes chock full of vitamins and antioxidants, several of the main ingredients in this recipe are considered superfoods.
- Vegetarian! No meat, no problem. And if you swap out the feta with a cheese-substitute, this wrap is vegan!
- Make ahead! Make a bunch of these wraps, refrigerate and munch on them for a week! Or freeze.
- Great any time, any way! This wrap is definitely ideal for lunch, but also great as a snack or for dinner. It works whole or cut it in half, cold or heated, with or even without the tortilla.
🛒 Ingredients
Notes on ingredients:
Kale - we used curly leaf kale, which was the texture I wanted and the most common at grocery stores. But you could use a different type of kale, chard or even arugula.
Tortillas - we used standard flour, but whole wheat would work well too. And even healthier!
🍠 How to Make This Wrap
Because this recipe is so easy, it's a great one for kids to help out. Measuring, mashing, mushing. They can totally get down with this recipe. Make sure your little dudes wash their hands before starting!
Step 1: Cook & Mash the Sweet Potatoes*
🥄 Kids Step: Put your kiddo on fork duty! (1) Use a fork to poke holes in the potatoes before cooking. (2) Check if the potatoes are fully cooked by seeing if a fork slides easily all the way through the potato. (3) And have fun mashing the potatoes with a fork or a potato masher!
Step 2: Toast the Pumpkin Seeds*
🥄 Kids Step: Stir the pumpkin seeds while cooking and carefully watch that they don't burn in the pan. Important job!
Step 3: Cook the Kale*
🥄 Kids Step: It's pretty cool to stir the kale and watch it shrink in size. Then your kiddo can be in charge of combining the kale and pumpkin seeds in a bowl.
Step 4: Assemble the Wraps!
🥄 Kids Step: The best part! Your kiddo can do this whole step on their own. Here's a super quick, helpful video on how to fold a wrap.
*Note: For toddlers especially, these tasks require adult supervision and/or assistance, as items may be sharp, hot or otherwise dangerous.
✏️ Expert Tips and Tricks
🍠 The sweet potatoes will be very hot when done cooking in the microwave. Let them sit a little bit before handling, and have some tongs and pot holders on hand.
🍠 Make extra pumpkin seeds! Trust me, we couldn't stop snacking on them. Also, they can burn easily, so pay close attention while they're toasting in the pan.
🍠 Only warm tortillas in the pan for a few seconds. If they're in there too long, they'll be too stiff to fold into wraps.
🍠 I found it easiest to assemble the sweet potato wraps all at once, rather than one at a time. If you have the counter space, lay out all the tortillas and add in the fillings. This way you can make sure your fillings are evenly distributed and adjust as need be.
🍠 If needed, easily make this Vegan & Dairy-Free! All you have to do is take out the feta. The only problem is that the feta provides a salty burst that perfectly cuts the sweetness of the potatoes. In its place, check out the Violife Vegan feta cheese.
🍠 And you can make your wraps Gluten Free! Switch out the flour tortillas for corn tortillas.
❓FAQs
Yes! Sweet potatoes are full of vitamins, minerals, antioxidants and fiber. The wrap also has super-nutritious kale and pumpkin seeds, and feta, which is a lower-calorie cheese.
Sweet potato is very versatile. You can combine it into a wrap with any of these: kale, seeds, feta, pesto, black beans, chickpeas, hummus, avocados and cauliflower. If you want to include meat, chicken and bacon are great additions.
Before cooking, pierce your sweet potatoes 4 times each with a fork. This allows steam to escape while cooking. Then put potatoes on a microwave-safe plate. In a 950 watt microwave, it takes roughly 10 minutes to cook three, large sweet potatoes. Adjust the time more or less according to the strength of your microwave. Smaller sweet potatoes will take less time.
Yes, you can microwave a sweet potato either covered in plastic wrap or wrapped in damp paper towels, but it's not necessary. As long as you poke holes in them, sweet potatoes can be microwaved without any covering.
Yes! You can assemble the wraps completely and refrigerate for up to 5 days or freeze them for up to a year. You can also prep all the ingredients in advance, refrigerate them, and just assemble the wraps when it's time to eat.
👶 Tips for Picky Eaters
🍠 Let kids pick their own side dish! Fruit, chips or sliced veggies go well with the wrap.
🍠 Separate everything. I know this sounds like a lot. But if it increases your kids' chance of eating their meal, separate out the sweet potatoes, kale, and pumpkin seeds. Our kids loved munching on the pumpkin seeds!
🍠 Make kids a simple sandwich/wrap (like cheese quesadilla or PB&J) and put the sweet potatoes, kale, and pumpkin seeds on the side.
🍽 Other Wraps & Sandwiches to Check Out
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🧡 Sweet Potato Wrap with Kale and Feta
Equipment
- microwave
- medium skillet
Ingredients
- 3 large sweet potatoes or yams peeled
- ¼ teaspoon black pepper
- ¼ teaspoon chili powder
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon paprika
- 7 teaspoon olive oil (3 t for potato mash, 1 t for seeds, & 3 t for kale)
- ½ cup raw pumpkin seeds
- 1 teaspoon salt (¼ t for seeds & ¾ t for kale)
- 3 cups kale de-stemmed & chopped/torn
- 1 cup feta crumbled
- 8 medium flour tortillas
Instructions
- Stab each sweet potato 4x with a fork. Place potatoes on a microwave-safe plate and microwave for 10 mins (checking them halfway through). They are fully cooked when a fork will slide easily through them. Once done, place potatoes in a large bowl. Cut them cross-wise with a fork and knife, into smaller pieces. Then lightly mash them with a fork or masher, leaving some chunks. Stir seasonings and 1 T of the olive oil into the potato mash. Set aside.
- Meanwhile, heat a medium-sized skillet on medium heat. Add the pumpkin seeds and cook for 3-5 mins, stirring occasionally, until the pumpkin seeds are slightly browned. Place toasted pumpkin seeds in a small bowl and stir in 1 t of the olive oil and ¼ t of the salt. Set aside.
- Using the same skillet, heat on medium and add remaining 3 t olive oil. Add kale and remaining ¾ t salt. Mix together in the pan and cook the kale down for 2 mins, stirring frequently. Remove from heat and place into a bowl. Pour the seeds into the kale and mix together.
- In the same skillet, heat a tortilla on medium-heat for 15 seconds on each side. To assemble the tortilla: Spread roughly ⅓ cup of the sweet potatoes in the middle, top with some of kale/seed mix, & sprinkle with feta. Fold tortilla closed. Repeat. This recipe makes 8 wraps.
Notes
Nutrition
*Percent Daily Values are based on a 2000 calorie diet. While we are not certified nutritionists, we work with a WordPress-integrated nutrition API to calculate our recipes' ingredient values.
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