Veggie Wrap with Hummus
A quick, wholesome wrap loaded with balsamic-roasted vegetables, fresh spinach, and creamy hummus. High in fiber, plant-based protein, and essential nutrients, this versatile wrap is perfect for an easy lunch, satisfying snack, or meal prep option. Customize with your favorite toppings to suit any taste.
Equipment
- 1 large mixing bowl
- 1 baking pan (lined with parchment paper or silicone mat)
- Knife
- cutting board
- Oven
Ingredients
For the Roasted Vegetables:
- 5 oz. asparagus woody ends removed
- 5 oz. mushrooms sliced
- 1 red bell pepper diced
- 1 zucchini diced
- 1 1/2 Tbsp. balsamic vinegar
- 1/2 tsp. garlic powder
- Salt and pepper to taste
For the Wraps:
- 1/2 cup hummus
- 1 cup fresh baby spinach
- 4 medium tortilla wraps gluten-free if needed
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C) to ensure it reaches the right temperature by the time your vegetables are ready. Line a baking pan with parchment paper or a silicone baking mat. This prevents sticking, makes cleanup effortless, and ensures the vegetables roast evenly without burning. Set the pan aside while you prepare the veggies.
- Prepare the Vegetables: Start by washing all your vegetables thoroughly under cold running water. Trim the woody ends off the asparagus, slice the mushrooms into even pieces for uniform roasting, and dice the red bell pepper and zucchini into bite-sized chunks. The goal is to cut the veggies so they roast evenly and cook at the same rate.
- Season the Vegetables: Place all prepared vegetables in a large mixing bowl. Add 1 1/2 tablespoons of balsamic vinegar, 1/2 teaspoon of garlic powder, and a generous pinch of salt and black pepper. Toss the vegetables gently but thoroughly, ensuring each piece is coated with the balsamic vinegar and seasonings. This helps develop a rich, caramelized flavor during roasting.
- Arrange on Baking Pan: Spread the seasoned vegetables evenly across the prepared baking pan in a single layer. Avoid overcrowding; leaving space between pieces allows the heat to circulate and ensures the vegetables roast instead of steaming.
- Roast the Vegetables: Place the baking pan in the preheated oven. Roast the vegetables for approximately 20 minutes, tossing halfway through to ensure even caramelization. Keep a close eye during the final few minutes—your vegetables should be tender, slightly browned, and bursting with flavor, but not mushy.
- Prepare the Tortillas: While the vegetables are roasting, lay out your tortillas on a clean surface. If desired, lightly warm the tortillas in a dry skillet or microwave for a few seconds to make them more pliable and easier to wrap without tearing.
- Spread Hummus Base: Take approximately 2 tablespoons of hummus (or more if desired) and spread it down the center of each tortilla, creating a creamy layer that will hold the roasted vegetables in place. The hummus adds not only flavor but also protein and healthy fats, making the wrap more filling.
- Layer Fresh Spinach: Add a generous handful of fresh baby spinach on top of the hummus layer. The spinach adds a fresh, crisp texture and a boost of vitamins, minerals, and fiber. Press it down lightly to create a stable base for the roasted vegetables.
- Add Roasted Vegetables: Carefully remove the roasted vegetables from the oven and allow them to cool for a minute. Then, layer the vegetables evenly on top of the spinach, ensuring each wrap gets a colorful mix of zucchini, mushrooms, bell pepper, and asparagus. This gives every bite a balance of flavors and textures.
- Customize Toppings (Optional): At this stage, you can add optional toppings such as sliced tomatoes, shredded carrots, olives, leafy greens, vegan feta, or a drizzle of your favorite dressing. This step lets you personalize each wrap to your taste preferences.
- Wrap Tightly: Fold the ends of the tortilla inwards and then roll the tortilla tightly from one side to the other, enclosing all the fillings. Press gently as you roll to ensure the wrap holds together without spilling the contents.
- Serve or Store: Cut the wraps in half if desired and serve immediately while the roasted vegetables are warm and the wrap is fresh. If storing for later, wrap each tightly in parchment or foil and refrigerate. These wraps are perfect for meal prep, lunch boxes, or a quick grab-and-go snack.
Notes
- Vegetable Variations: Feel free to switch up the vegetables according to season or preference. Eggplant, yellow squash, broccoli, cauliflower, or cherry tomatoes all work beautifully. Keep pieces roughly the same size for even roasting.
- Hummus Options: Use your favorite flavor of hummus—classic, roasted red pepper, or garlic—to enhance the wrap’s taste.
- Tortilla Choice: Gluten-free or whole-grain tortillas can be used. Smaller tortillas yield snack-sized wraps, while larger ones create hearty meals.
- Serving Size Tip: This recipe makes about 4 medium wraps, but adjust fillings to suit your appetite.
- Oil-Free Friendly: The wrap is naturally oil-free when using plain hummus and roasted vegetables. Store-bought tortillas may contain oil, so homemade tortillas are a great option for a fully oil-free version.
