Ingredients:
- 1 large zucchini, sliced lengthwise
- 1 red bell pepper, quartered
- 1 yellow bell pepper, quartered
- 1 small eggplant, sliced into rounds
- 1 red onion, sliced into thick rings
- 3 tablespoons olive oil
- 1 teaspoon dried Italian seasoning
- Salt and pepper to taste
- 4 large whole wheat tortillas or wraps
- 1 cup hummus (store-bought or homemade)
- 1 cup fresh spinach or arugula
- 1/2 cup crumbled feta cheese (optional)
- 2 tablespoons balsamic glaze
Instructions:
- Preheat grill or grill pan to medium-high heat. Brush grates lightly with oil.
- Brush all vegetables with olive oil and season with Italian seasoning, salt, and pepper on both sides.
- Place vegetables on the hot grill. Cook zucchini and eggplant for 3-4 minutes per side.
- Grill peppers for 4-5 minutes per side until charred and tender. Grill onions for 3-4 minutes per side.
- Remove vegetables from grill as they finish cooking. Let them cool slightly, then slice into strips.
- Warm tortillas on the grill for 30 seconds per side, or wrap in foil and warm in a 300 degree F oven.
- Lay each tortilla flat and spread 1/4 cup hummus down the center, leaving 2 inches at the top and bottom.
- Layer grilled vegetables over the hummus. Add fresh spinach or arugula and crumbled feta if using.
- Drizzle with balsamic glaze for extra flavor.
- Fold the bottom of the tortilla up, then fold in the sides and roll tightly. Cut in half diagonally and serve.
Nutrition (per serving):
Calories: 340 | Protein: 12g | Carbs: 45g | Fiber: 9g | Fat: 14g
Why This Recipe Works
Grilling vegetables transforms them into something special – the high heat caramelizes natural sugars and creates a smoky char that adds incredible depth of flavor. Creamy hummus acts as both a spread and a protein source, making the wrap satisfying and nutritious. The combination of warm grilled vegetables with cool, creamy hummus creates perfect textural contrast. These wraps are substantial enough to keep you full for hours despite being completely vegetarian.
Health Benefits
- Fiber Powerhouse: With 9 grams of fiber per wrap, this meal supports digestive health and helps maintain stable blood sugar.
- Plant-Based Protein: Hummus provides protein from chickpeas along with healthy fats that increase satiety.
- Antioxidant Rich: Colorful vegetables provide a variety of antioxidants that protect cells from damage and reduce inflammation.
- Heart-Healthy Fats: Olive oil and hummus deliver monounsaturated fats that support cardiovascular health.
Chef’s Tips for Perfect Results
- Slice Evenly: Cut vegetables to similar thickness so they cook at the same rate. About 1/4 to 1/2 inch works well.
- Don’t Skip Oil: Brushing vegetables with oil prevents sticking and helps them develop those beautiful grill marks.
- Grill Pan Alternative: No outdoor grill? A cast iron grill pan on the stove works perfectly for grilling vegetables indoors.
- Make Ahead: Grill vegetables up to 3 days ahead. Store in the fridge and assemble wraps fresh when ready to eat.
Frequently Asked Questions
Can I use different vegetables?
Absolutely! Try portobello mushrooms, asparagus, tomatoes, or summer squash. Most vegetables grill beautifully.
What if I don’t like hummus?
Try mashed avocado, pesto, or a spread made from Greek yogurt mixed with herbs and garlic.
How do I prevent wraps from getting soggy?
Let grilled vegetables cool slightly before assembling. Pat them with paper towels to remove excess moisture.
Final Thoughts
These grilled vegetable wraps prove that vegetarian meals can be colorful, satisfying, and full of flavor. They’re perfect for summer when vegetables are at their peak, and they make great packed lunches that travel well. Once you taste the smoky grilled vegetables with creamy hummus, this will become a regular in your meal rotation.