Grilled veggie and hummus wrap are a delicious, healthy, and easy-to-make meal that’s perfect for any time of day. These wraps combine smoky grilled vegetables, creamy hummus, and fresh greens for a flavorful experience. In this guide, you’ll learn a straightforward process to create these versatile wraps. Whether you’re cooking for yourself or your family, these wraps will become a favorite.
Why Choose Grilled Veggie and Hummus Wraps?
Grilled veggie and hummus wraps stand out for several reasons:
- Simple Ingredients: You likely already have most of the ingredients at home.
- Packed with Nutrition: They’re full of fiber, vitamins, and plant-based protein.
- Quick to Prepare: Perfect for meal prep or a quick lunch option.
- Customizable: You can easily swap ingredients to suit your taste.
Ingredients You’ll Need
Here’s what you’ll need to make four wraps:
- Large tortillas or wraps: 4 whole wheat or gluten-free wraps
- Hummus: 1 cup (use your favorite store-bought or homemade hummus)
- Zucchini: 1 medium, thinly sliced
- Bell peppers: 2 (red, yellow, or orange), sliced
- Mushrooms: 1 cup, sliced
- Red onion: 1 small, sliced into thin rings
- Spinach or mixed greens: 1 cup
- Olive oil: 2 tablespoons
- Salt and pepper: To taste
- Lemon juice: 1 tablespoon
- Optional toppings: Avocado slices, shredded carrots, or microgreens
Step 1: Prepare the Vegetables
- Wash all your vegetables thoroughly to remove any dirt.
- Slice the zucchini, bell peppers, mushrooms, and onion into thin, even pieces.
- Dry the vegetables using a clean kitchen towel to ensure they grill properly.
Step 2: Season the Veggies
- In a large bowl, combine the sliced vegetables.
- Drizzle with olive oil, ensuring every piece is lightly coated.
- Add a pinch of salt, pepper, and a squeeze of lemon juice. For extra flavor, consider adding a pinch of smoked paprika or garlic powder.
Step 3: Grill the Vegetables
- Heat a grill pan or outdoor grill to medium-high heat.
- Place the vegetables in a single layer on the grill.
- Cook each side for 3-4 minutes until the vegetables are tender and have light grill marks.
- Remove them from the heat and let them cool slightly.
Step 4: Prepare the Wraps
- Warm the tortillas briefly in a skillet or microwave for easy folding.
- Spread a generous layer of hummus across each tortilla, leaving a small border around the edges.
Step 5: Assemble the Wraps
- Place a layer of spinach or mixed greens on top of the hummus.
- Add an even portion of grilled vegetables in the center of each tortilla.
- For an extra touch, include optional toppings like avocado slices or shredded carrots.
- Fold the sides inward, then roll the tortilla tightly from the bottom to create a wrap.
Step 6: Serve and Enjoy
- Slice the wraps diagonally for a professional look.
- Serve with your favorite side dishes, such as a fresh salad, roasted sweet potatoes, or a light soup.
- These wraps are best enjoyed fresh but can also be stored for later.
Tips for Customization
- Change Up the Spread: Try pesto, tzatziki, or a spicy red pepper spread instead of hummus.
- Experiment with Veggies: Use roasted sweet potatoes, grilled eggplant, or sautéed kale.
- Add Protein: Include grilled tofu, chickpeas, or tempeh for added protein.
- Make It Spicy: Add a drizzle of sriracha or sprinkle some red chili flakes for heat.
Meal Prep and Storage
Grilled veggie and hummus wraps are perfect for meal prepping.
- Storage: Wrap tightly in foil or parchment paper and store in the fridge for up to 2 days.
- Prevent Sogginess: If prepping in advance, store the hummus and vegetables separately and assemble when ready to eat.
Why These Wraps Are a Healthy Choice
- Fiber-Rich: The whole wheat tortillas and vegetables aid in digestion and keep you full longer.
- Plant-Based Protein: Hummus provides protein, making these wraps a satisfying meal.
- Low in Calories: Perfect for those looking for a light yet nutritious dish.
- Packed with Antioxidants: Grilled vegetables are rich in vitamins and minerals, supporting overall health.
FAQs :-
Q1: Can I use store-bought hummus, or should I make it from scratch?
A: Both options work great! Store-bought hummus is a convenient choice, while homemade hummus lets you customize the flavor to your liking. If you have the time, try making your own for a fresher taste.
Q2: Can I grill the vegetables without an outdoor grill?
A: Absolutely! You can use a stovetop grill pan, a cast-iron skillet, or even roast the vegetables in the oven for similar results. Broiling them in the oven is another great option to achieve a slightly charred flavor.
Q3: What type of tortillas should I use for these wraps?
A: Whole wheat tortillas are a healthy choice, but you can also use gluten-free, spinach, or tomato-flavored tortillas depending on your dietary needs or taste preferences.
Q4: Are these wraps good for meal prep?
A: Yes, they’re excellent for meal prep! Store the assembled wraps in the fridge for up to 2 days. To keep them fresh, avoid adding any watery ingredients like tomatoes until just before serving.
Q5: Can I make these wraps vegan and gluten-free?
A: These wraps are naturally vegan, thanks to the hummus and vegetables. To make them gluten-free, simply use gluten-free tortillas.
Q6: What vegetables work best for grilling?
A: Zucchini, bell peppers, mushrooms, onions, and eggplant are all great choices. Feel free to experiment with other seasonal vegetables like asparagus or broccoli.
Q7: Can I add a protein source to these wraps?
A: Definitely! For added protein, consider including grilled tofu, roasted chickpeas, tempeh, or even a sprinkle of nuts and seeds.
Q8: How do I prevent the wraps from becoming soggy?
A: Ensure your grilled vegetables are slightly cooled and dry before assembling. You can also spread the hummus evenly without overloading it and avoid using overly wet ingredients.
Q9: What side dishes pair well with these wraps?
A: These wraps are versatile and pair well with a fresh green salad, roasted sweet potatoes, a cup of soup, or a fruit salad for a refreshing balance.
Q10: Can I serve these wraps cold instead of warm?
A: Yes! While grilled veggies taste great warm, these wraps are equally delicious when served cold, making them a perfect option for packed lunches or picnics.
Thank You Note
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Wishing you happy cooking and delicious meals ahead! 😊