Description
These Grilled Veggie Wraps are a vibrant, healthy meal option featuring char-grilled bell peppers, zucchini, red onion, and mushrooms, all seasoned with a flavorful blend of garlic, balsamic vinegar, cumin, and paprika. The wraps are filled with fresh spinach or arugula, creamy avocado slices, and optionally topped with hummus or Greek yogurt and crumbled feta or goat cheese for added richness. Perfectly warm tortillas hold all the delicious ingredients together, making for an easy, satisfying lunch or light dinner that’s both wholesome and packed with Mediterranean-inspired flavors.
Ingredients
Units
Scale
Wraps and Dairy
- 4 large whole wheat or flour tortillas
- 1 cup crumbled feta or goat cheese (optional, for vegetarians)
- Hummus (optional for vegans) or Greek yogurt (optional for vegetarians) for spreading
Vegetables
- 1 red bell pepper, sliced into strips
- 1 yellow bell pepper, sliced into strips
- 1 green bell pepper, sliced into strips
- 1 large zucchini, cut into thin rounds
- 1 medium red onion, sliced into rings
- 1 cup button or cremini mushrooms, sliced
- 2 cups fresh spinach or arugula leaves
- 1 ripe avocado, sliced
Seasonings and Oils
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and pepper, to taste
Instructions
- Preheat and Prepare the Grill: Preheat your grill to medium-high heat. While the grill heats, slice all vegetables evenly to ensure uniform cooking and easy assembly.
- Season the Veggies: In a large bowl, toss the sliced bell peppers, zucchini, red onion, and mushrooms with olive oil, minced garlic, balsamic vinegar, salt, pepper, cumin, and paprika. Make sure every piece is evenly coated with the seasoning mixture.
- Grill the Vegetables: Place the seasoned vegetables directly on the hot grill grates. Grill each side for about 4 to 5 minutes until char marks appear and the vegetables become tender but still retain a slight bite. Turn them occasionally to prevent burning.
- Prepare the Tortillas: While the vegetables are grilling, warm the tortillas by placing them on the grill for about 30 seconds on each side or by heating them in a dry skillet over medium heat. This softens the tortillas and makes them more pliable.
- Assemble the Wraps: Lay a warmed tortilla flat and spread a generous layer of hummus or Greek yogurt, depending on preference. If using cheese, sprinkle some crumbled feta or goat cheese on top. Add a handful of spinach or arugula for freshness and crunch. Next, layer the grilled vegetables and finish with slices of creamy avocado for richness.
- Wrap It Up: Fold the sides of the tortilla inward, then roll up the wrap tightly from the bottom to secure all fillings. Slice the wrap in half for easier handling and serving. Optionally, wrap in foil if packing for lunch on the go.
Notes
- Use whole wheat tortillas for a heartier, fiber-rich option.
- Adjust seasoning quantities based on personal taste preferences.
- Vegans can skip cheese and use hummus as the spread; vegetarians can opt for Greek yogurt and cheese.
- Vegetables can be grilled on a grill pan if an outdoor grill is unavailable.
- For added protein, consider adding grilled chickpeas or beans.
- Wraps are best enjoyed fresh but can be refrigerated wrapped tightly for up to 24 hours.
Nutrition
- Serving Size: 1 wrap
- Calories: 320
- Sugar: 5g
- Sodium: 350mg
- Fat: 17g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 8g
- Cholesterol: 10mg
