Hummus and Grilled Vegetable Wrap Recipe

 Fresh, colorful vegetables kissed by char marks from the grill, creamy homemade hummus, and crisp greens all wrapped up in a soft tortilla create a meal that’s both incredibly satisfying and wonderfully healthy. This Hummus and Grilled Vegetable Wrap is proof that healthy eating doesn’t have to be boring or bland. The smoky sweetness of grilled peppers and zucchini pairs perfectly with the rich, garlicky hummus, while fresh vegetables add crunch and brightness to every bite. Whether you’re looking for a quick lunch, a light dinner, or meal prep option for the week, these wraps check all the boxes. They’re vegetarian, can easily be made vegan, and are packed with fiber, protein, and nutrients. Best of all, they come together in about 30 minutes and taste even better than what you’d pay premium prices for at a cafe.

Serving Quantity: 4 wraps

Cooking Time: 25 minutes (plus 10 minutes prep time)

Nutrition Information (per wrap):

1. Calories: 380
2. Protein: 12g
3. Fat: 16g
4. Carbohydrates: 48g
5. Fiber: 10g
6. Sugar: 8g
7. Sodium: 620mg

1. Gather Your Ingredients

For the hummus:

1. One 15-ounce can chickpeas, drained and rinsed
2. Quarter cup tahini
3. Three tablespoons fresh lemon juice
4. Two garlic cloves
5. Half teaspoon ground cumin
6. Half teaspoon salt
7. Two to three tablespoons water
8. Two tablespoons olive oil

For the grilled vegetables:

1. One medium zucchini, sliced lengthwise into quarter-inch strips
2. One red bell pepper, cut into quarters and seeded
3. One yellow bell pepper, cut into quarters and seeded
4. One small red onion, sliced into half-inch rounds
5. One medium eggplant, sliced into half-inch rounds
6. Three tablespoons olive oil
7. One teaspoon dried oregano
8. Half teaspoon garlic powder
9. Half teaspoon salt
10. Quarter teaspoon black pepper

For assembly:

1. Four large flour tortillas or whole wheat wraps (10-inch size)
2. Two cups mixed greens or baby spinach
3. One cup cherry tomatoes, halved
4. Half cucumber, thinly sliced
5. Quarter cup crumbled feta cheese (optional)
6. Two tablespoons fresh parsley or cilantro, chopped

2. Make the Homemade Hummus

In a food processor or high-powered blender, combine the drained chickpeas, tahini, lemon juice, garlic cloves, cumin, and salt. Blend on high for about 1 minute until the mixture starts to come together. Scrape down the sides with a spatula. With the processor running, slowly drizzle in the olive oil and two tablespoons of water. Continue blending for another 2 to 3 minutes until the hummus becomes incredibly smooth and creamy. The longer you blend, the creamier it gets. If the hummus seems too thick, add another tablespoon of water and blend again. Taste and adjust the seasoning, adding more salt, lemon juice, or garlic as desired. Transfer the hummus to a bowl and set aside. You can make this up to 3 days ahead and store it covered in the refrigerator.

3. Prepare the Vegetables for Grilling

Slice the zucchini lengthwise into strips about quarter-inch thick. Cut the bell peppers into quarters, removing all seeds and white membranes. Slice the red onion into half-inch thick rounds, keeping the rings together. Cut the eggplant into half-inch rounds. Place all the prepared vegetables in a large bowl. Drizzle with three tablespoons of olive oil and sprinkle with dried oregano, garlic powder, salt, and black pepper. Use your hands to toss everything together, making sure each vegetable piece is lightly coated with oil and seasonings. The oil prevents sticking and helps the vegetables develop those beautiful char marks.

4. Grill the Vegetables

Preheat your grill or grill pan to medium-high heat. If using an outdoor grill, make sure the grates are clean and lightly oiled to prevent sticking. If using a grill pan, heat it over medium-high heat for about 3 minutes until very hot. Working in batches to avoid overcrowding, place the vegetables on the grill. Grill the zucchini and eggplant for about 3 to 4 minutes per side until tender with visible grill marks. Grill the bell peppers skin-side down for about 5 to 6 minutes, then flip and cook for another 3 to 4 minutes until softened and lightly charred. Grill the onion rounds for about 4 to 5 minutes per side until tender and caramelized. As each vegetable finishes cooking, transfer it to a cutting board or plate.

5. Prepare the Grilled Vegetables

Once the grilled vegetables have cooled slightly and are easier to handle, cut them into bite-sized pieces. Slice the zucchini strips into 2-inch lengths. Cut the bell peppers into strips about half an inch wide. Separate the onion rounds into individual rings or chop them roughly. Cut the eggplant rounds into quarters or halves depending on their size. Place all the cut vegetables in a bowl and toss them together. If you made these ahead of time, you can store them in an airtight container in the refrigerator for up to 3 days and use them cold or at room temperature in your wraps.

6. Warm the Tortillas

Warming the tortillas makes them more pliable and easier to roll without cracking. You can do this in several ways. For stovetop warming, heat a dry skillet over medium heat and warm each tortilla for about 20 to 30 seconds per side until soft and slightly puffed. For microwave warming, stack the tortillas and wrap them in a damp paper towel, then microwave for 30 to 45 seconds. For oven warming, wrap the tortillas in aluminum foil and place them in a 350-degree oven for about 10 minutes. Keep the warmed tortillas wrapped in a clean kitchen towel to stay warm and soft while you assemble the wraps.

7. Assemble the Wraps

Lay one warmed tortilla on a clean work surface. Spread about one-third cup of hummus in a thick horizontal stripe across the center of the tortilla, leaving about 2 inches bare on each side. Layer about half a cup of mixed greens over the hummus. Top with a generous portion of the grilled vegetables, distributing the different types evenly. Add a handful of halved cherry tomatoes and several cucumber slices. Sprinkle with crumbled feta cheese if using, and add a pinch of fresh chopped parsley or cilantro. Don’t overstuff the wrap or it will be difficult to roll and may fall apart.

8. Roll the Wraps

To roll the wrap properly, start by folding in the left and right sides of the tortilla toward the center, covering the edges of the filling. These folds will prevent the filling from falling out the ends. Next, fold the bottom edge up and over the filling, tucking it tightly around the ingredients. Continue rolling away from you, keeping the wrap tight and compact as you go. The hummus acts as a delicious glue that helps hold everything together. Once rolled, place the wrap seam-side down on a plate or cutting board. Repeat the assembly and rolling process with the remaining three tortillas and ingredients.

9. Serve and Enjoy

For the best presentation and easier eating, slice each wrap in half diagonally using a sharp serrated knife. Arrange the halves on plates cut-side up so you can see all the beautiful colorful layers inside. Serve immediately while the tortillas are still soft and the vegetables are at their best. These wraps pair wonderfully with a side of sweet potato fries, a simple green salad, or a cup of tomato soup. You can also serve them with extra hummus, tzatziki sauce, or hot sauce on the side for dipping or drizzling.

Tips for Perfect Results

1. Make your own hummus if possible. Fresh homemade hummus tastes infinitely better than store-bought and takes only 5 minutes to make in a food processor.
2. Don’t skip grilling the vegetables. The smoky char flavor elevates this wrap from ordinary to extraordinary. If you don’t have a grill, roasting in a 425-degree oven works well too.
3. Let the grilled vegetables cool slightly before assembling. Hot vegetables will make the tortilla soggy and can wilt the fresh greens.
4. Use large tortillas that are at least 10 inches in diameter. Smaller tortillas don’t provide enough surface area to hold all the delicious fillings.
5. Spread the hummus all the way to the edges of the filling area. It acts as a barrier that prevents the tortilla from getting soggy from the vegetables.
6. Don’t overstuff your wraps. It’s tempting to add everything, but an overstuffed wrap is impossible to roll tightly and will fall apart when you try to eat it.
7. Roll the wraps as tightly as possible without tearing the tortilla. A loose wrap will unravel as you eat it.
8. For meal prep, you can grill the vegetables and make the hummus up to 3 days ahead. Assemble the wraps the morning you plan to eat them for the best texture.
9. If taking these wraps to work or school, wrap them tightly in parchment paper or aluminum foil to keep them from unrolling in your bag.
10. To make these wraps vegan, simply omit the feta cheese or substitute it with a plant-based cheese alternative. The wraps are so flavorful that you won’t miss it at all.