Roasted Vegetables and Hummus Wrap Recipe

You’ll create a delicious roasted vegetables and hummus wrap with simple ingredients and easy steps. Start by roasting a mix of chopped vegetables like bell peppers, zucchini, and eggplant at 425°F for 20-25 minutes. Once cooled, layer a large whole wheat tortilla with hummus, the roasted vegetables, and crumbled feta cheese. For added nutrition, include fresh spinach. You can customize the wrap with variations like adding olives for a Greek twist or chickpeas for extra protein. This versatile recipe yields a nutritious meal with 450 calories, 25g fat, 45g carbohydrates, and 15g protein per serving. Discover more tips and variations to perfect your wrap.

Ingredients and Preparation Steps

Roasted Vegetables and Hummus Wrap

This vibrant and nutritious Mediterranean-inspired wrap combines the creamy richness of hummus with the smoky sweetness of roasted vegetables, tangy feta cheese, and fresh spinach. Wrapped in a whole wheat tortilla, this dish offers a perfect balance of flavors and textures, making it an ideal choice for a quick lunch or light dinner. The combination of ingredients not only provides a delicious meal but also reflects the healthy eating habits associated with the Mediterranean diet.

Ingredients

• 1 large whole wheat tortilla
• 1/4 cup hummus
• 1 cup mixed vegetables (bell peppers, zucchini, eggplant), chopped
• 1 tablespoon olive oil
• 1/4 cup crumbled feta cheese
• 1 cup fresh spinach leaves
• Salt and pepper to taste

Instructions

1. Preheat the oven to 425°F (218°C).
2. Chop the vegetables into bite-sized pieces and toss with olive oil, salt, and pepper.
3. Spread the vegetables on a baking sheet and roast for 20-25 minutes, stirring halfway through.
4. Allow the roasted vegetables to cool slightly.
5. Lay the tortilla flat and spread the hummus evenly across the center.
6. Layer the roasted vegetables, feta cheese, and spinach leaves on top of the hummus.
7. Fold in the sides of the tortilla and roll it up tightly.
8. Optional: For a crispy exterior, pan-fry the wrap in a skillet over medium heat for 2-3 minutes per side, or use a panini press.

Top Tips

1. Use a variety of colorful vegetables for added nutrients and visual appeal.
2. Experiment with different flavored hummus for diverse taste experiences.
3. Warm the tortilla slightly before assembling to make it more pliable and prevent cracking.
4. Don’t overfill the wrap to ensure easy rolling and eating.
5. For meal prep, assemble multiple wraps and store them in the refrigerator for up to 2 days.
6. If not consuming immediately, wrap tightly in aluminum foil to keep fresh.

Variations

1. Greek-style: Add sliced Kalamata olives and diced cucumbers.
2. Protein boost: Include grilled chicken or chickpeas for extra protein.
3. Vegan option: Omit the feta cheese or replace with a plant-based alternative.
4. Spicy kick: Add a sprinkle of red pepper flakes or a drizzle of sriracha sauce.
5. Grain-free: Use a large lettuce leaf instead of a tortilla for a low-carb option.
6. Breakfast wrap: Include scrambled eggs and swap spinach for arugula.

Nutritional Guide

Nutrient	Amount per serving
Servings	1
Calories	450
Total Fat	25g
Carbohydrates	45g
Protein	15g
Fiber	8g

This Mediterranean Veggie and Hummus Wrap is a nutritious choice, providing a good balance of macronutrients. The whole wheat tortilla and vegetables offer complex carbohydrates and fiber, while the hummus and feta provide protein and healthy fats. The wrap is also rich in vitamins and minerals from the variety of vegetables used. For those watching their sodium intake, be mindful of the feta cheese and consider using a low-sodium variety or reducing the amount used.

Frequently Asked Questions

How Long Can I Store Leftover Roasted Vegetable and Hummus Wraps?

You can store leftover wraps in the fridge for up to 3 days. For longer storage, freeze them for up to 2 months. Wrap individually in plastic and foil before refrigerating or freezing to maintain freshness.

Can I Make These Wraps Ahead of Time for Meal Prep?

You can definitely meal prep these wraps. Make them in advance and store in the fridge for 3-4 days. For longer storage, try freezing wraps. When ready, reheat in the microwave or oven for a quick, delicious meal.

What Are Some Good Side Dishes to Serve With These Wraps?

You’ll love these side dish ideas: tabbouleh, Greek salad, or roasted chickpeas. For easy alternatives, try carrot sticks or cucumber slices. These flavor combinations complement your wrap perfectly. Serve with a revitalizing mint tea for a complete meal.

Is This Recipe Suitable for Vegans or Those With Gluten Sensitivities?

You’ll find this recipe suitable for vegans and easily adaptable for gluten sensitivities. Check nutritional information for specifics. Consider substituting gluten-free wraps. Experiment with flavor variations like spicy hummus or add colorful vegetables for appealing presentation.

How Can I Add More Protein to These Vegetable and Hummus Wraps?

You can boost protein content by adding plant-based sources like quinoa, lentils, or tofu. Incorporate nuts or seeds for extra nutrition. These additions will enhance the wrap’s nutritional balance, ensuring you’re meeting your protein needs while enjoying a satisfying meal.

Before You Go

You’ve now crafted a nutritious and flavorful roasted vegetable and hummus wrap. This recipe combines the rich, smoky taste of roasted vegetables with the creamy texture of hummus, all wrapped in a soft tortilla. You’ll find it’s an excellent option for a quick lunch or light dinner. The combination of vegetables provides a variety of nutrients, while the hummus adds protein and healthy fats. This wrap is easily customizable to your preferences and dietary needs.