Ingredients
Scale
Here is everything you will need to create these delicious and vibrant grilled veggie wraps. The beauty of this recipe lies in its flexibility, but this combination of ingredients provides a perfect balance of smoky, sweet, creamy, and savory flavors.
- For the Grilled Vegetables:
- 1 large Red Bell Pepper: Sliced into ½-inch strips, this adds a sweet, smoky flavor and a beautiful splash of color.
- 1 large Yellow Bell Pepper: Also sliced into ½-inch strips, it complements the red pepper with its milder, fruitier sweetness.
- 1 medium Zucchini: Sliced into ¼-inch thick rounds, zucchini becomes wonderfully tender and slightly sweet when grilled.
- 1 medium Red Onion: Cut into ½-inch thick wedges, the onion caramelizes on the grill, losing its sharp bite and becoming deeply savory and sweet.
- 8 ounces Baby Bella Mushrooms: Left whole or halved, these add a deep, earthy, and meaty texture to the wrap.
- For the Marinade & Seasoning:
- 3 tablespoons Olive Oil: This helps the vegetables to grill without sticking and encourages a beautiful char.
- 1 tablespoon Lemon Juice: Freshly squeezed is best, as it adds a bright, acidic note that cuts through the richness of the other ingredients.
- 2 cloves Garlic: Minced finely, garlic provides a pungent, aromatic base for the marinade.
- 1 teaspoon Dried Oregano: Adds a classic, herbaceous Mediterranean flavor that pairs perfectly with grilled vegetables.
- ½ teaspoon Salt: To enhance all the flavors.
- ¼ teaspoon Black Pepper: Freshly ground for a touch of spice.
- For Assembly:
- 4 large Flour Tortillas or Wraps: Choose your favorite – whole wheat, spinach, or sun-dried tomato wraps all work wonderfully.
- 1 cup Hummus: A classic, creamy hummus acts as a delicious, protein-packed spread and helps hold the wrap together. Feel free to use roasted garlic or red pepper hummus for extra flavor.
- ½ cup Crumbled Feta Cheese: This adds a salty, briny kick that contrasts beautifully with the sweet grilled vegetables.
- 2 cups Fresh Spinach or Arugula: A handful of fresh greens provides a fresh, peppery bite and an extra boost of nutrients.
Instructions
Follow these simple steps to bring your Fast Grilled Veggie Wraps to life. The process is straightforward, focusing on developing maximum flavor in a short amount of time.
- Prepare the Vegetables: Begin by washing and thoroughly drying all your vegetables. Slice the red and yellow bell peppers into uniform ½-inch strips. Slice the zucchini into ¼-inch thick rounds. Cut the red onion into thick wedges, ensuring the root end remains intact on some pieces to help them hold together on the grill. If your baby bella mushrooms are large, you can slice them in half.
- Marinate the Vegetables: In a large mixing bowl, combine the sliced peppers, zucchini, red onion wedges, and mushrooms. In a separate, smaller bowl, whisk together the olive oil, freshly squeezed lemon juice, minced garlic, dried oregano, salt, and black pepper. Pour this marinade over the vegetables in the large bowl. Gently toss everything together until all the vegetables are evenly coated with the marinade. Let them sit for at least 10 minutes to absorb the flavors. You can also do this step up to an hour in advance for even more flavor infusion.
- Preheat the Grill: Heat your indoor grill pan or outdoor grill to medium-high heat. You want the grill to be hot enough to create those beautiful char marks and sear the vegetables quickly, locking in their moisture and flavor. If you don’t have a grill, a large cast-iron skillet will also work well.
- Grill the Vegetables: Place the marinated vegetables on the hot grill in a single layer. It’s crucial not to overcrowd the grill pan, so you may need to do this in two batches. Grill for about 4-6 minutes per side. You are looking for them to become tender-crisp and develop distinct, dark grill marks. The peppers and onions will become sweet, and the zucchini will be perfectly tender.
- Rest the Vegetables: Once all the vegetables are grilled to perfection, transfer them to a cutting board. Allow them to cool for a few minutes. If you used large onion wedges, you can now roughly chop them into more bite-sized pieces.
- Warm the Tortillas: While the vegetables are cooling, you can warm your tortillas. This step makes them softer and more pliable, preventing them from cracking when you roll them. You can warm them for a few seconds on the hot grill, in a dry skillet, or for 15-20 seconds in the microwave.
- Assemble the Wraps: Lay a warm tortilla flat on a clean surface. Spread a generous layer of hummus (about ¼ cup) over the entire surface, leaving a small border around the edges.
- Layer the Fillings: On one-third of the tortilla, create a line of your fillings. Start with a handful of fresh spinach or arugula. Top the greens with a hearty portion of the grilled vegetables. Finally, sprinkle a generous amount of crumbled feta cheese over the vegetables.
- Roll the Wrap: To roll the wrap tightly, first fold in the two sides of the tortilla over the filling. Then, take the edge of the tortilla closest to you and pull it up and over the filling, tucking it in as tightly as you can. Continue rolling until you have a secure wrap.
- Serve Immediately: Slice the wrap in half on a diagonal for a beautiful presentation and serve immediately while the vegetables are still warm and the flavors are at their peak.
Nutrition
- Serving Size: one normal portion
- Calories: 550