It started on a Tuesday, one of those evenings where the thought of a complicated dinner felt like an insurmountable task. I wanted something vibrant, healthy, and satisfying, but most importantly, something the whole family would eat without protest. I’ll be honest, when I announced “Grilled Veggie and Hummus Wraps” for dinner, I was met with a few skeptical looks. To my kids, “veggie” often translates to “boring.” But as the smoky, savory aroma of the grilling vegetables filled our backyard, a bit of curiosity started to replace the skepticism. I laid out a spread of warm tortillas, a big bowl of creamy hummus, and the platter of beautifully charred, colorful vegetables. The magic happened at the table. Everyone got to build their own wrap, a simple act that transforms a meal into an experience. The first bites were followed by a moment of surprised silence, and then, the highest praise a parent can hear: “Wow, this is actually really, really good!” The combination of the warm, smoky vegetables, the cool and creamy hummus, and the soft, yielding tortilla was a home run. It has since become a staple in our household, our go-to for a quick weeknight dinner, a healthy packed lunch, and even a casual weekend meal for guests. It’s more than just a recipe; it’s a delicious, stress-free reminder that sometimes the simplest ingredients create the most memorable meals.

Ingredients

• Extra Virgin Olive Oil (3 tablespoons, divided): Used for tossing the vegetables before grilling to prevent sticking and add a rich, fruity flavor.
• Red Bell Pepper (1 large): Cored, seeded, and cut into 1/2-inch thick strips. It becomes wonderfully sweet and tender when grilled.
• Yellow or Orange Bell Pepper (1 large): Cored, seeded, and cut into 1/2-inch thick strips. Adds another layer of sweetness and a pop of vibrant color.
• Red Onion (1 medium): Peeled and cut into 1/2-inch thick wedges. Grilling tames its sharp bite, leaving it sweet and savory.
• Zucchini (1 medium): Trimmed and sliced lengthwise into 1/4-inch thick planks. It grills up quickly, becoming tender with beautiful char marks.
• Yellow Squash (1 medium): Trimmed and sliced lengthwise into 1/4-inch thick planks. Similar to zucchini, it adds a mild, slightly sweet flavor.
• Italian Seasoning (1 teaspoon): A blend of dried herbs like oregano, basil, and thyme that perfectly complements the vegetables.
• Garlic Powder (1/2 teaspoon): Adds a savory, aromatic depth without the risk of burning fresh garlic on the grill.
• Salt (1/2 teaspoon, or to taste): Enhances all the other flavors.
• Black Pepper (1/4 teaspoon, or to taste): Provides a gentle, warming spice.
• Hummus (1 1/2 cups): The creamy, savory heart of the wrap. Use your favorite store-bought brand or homemade version. Classic, roasted garlic, or roasted red pepper flavors all work beautifully.
• Large Flour Tortillas (4-6, 10-inch size): The vessel for our delicious filling. Whole wheat, spinach, or sun-dried tomato tortillas are also fantastic options.
• Fresh Baby Spinach or Arugula (2 cups, optional): Adds a fresh, peppery bite and an extra boost of nutrients.
• Feta Cheese (1/2 cup, crumbled, optional): For a salty, briny finish that contrasts beautifully with the sweet vegetables and creamy hummus.

Instructions

1. Preheat Your Grill: Begin by preheating your outdoor grill or indoor grill pan to a medium-high heat, around 400-450°F (200-230°C). A clean, well-oiled grate is essential to prevent the vegetables from sticking.
2. Prepare the Vegetables: In a large mixing bowl, combine the sliced bell peppers, red onion wedges, zucchini planks, and yellow squash planks. Drizzle with 2 tablespoons of the olive oil, then sprinkle with the Italian seasoning, garlic powder, salt, and black pepper. Use your hands or a large spoon to toss everything together, ensuring each piece of vegetable is lightly and evenly coated with oil and seasonings.
3. Grill the Vegetables: Carefully place the seasoned vegetables onto the hot grill grates in a single layer. You may need to do this in batches to avoid overcrowding the grill, which can cause the vegetables to steam rather than char. Grill for about 8-12 minutes, turning them every 3-4 minutes, until they are tender-crisp and have developed distinct, beautiful char marks. The goal is to cook them through while retaining a slight bite.
4. Rest and Chop: Once grilled to perfection, transfer the vegetables to a cutting board and let them rest for a few minutes. This brief rest allows the juices to redistribute. Once slightly cooled, roughly chop the grilled vegetable planks and wedges into smaller, bite-sized pieces. This makes the wraps easier to assemble and eat.
5. Warm the Tortillas: Lightly brush the remaining 1 tablespoon of olive oil onto your tortillas or simply place them directly on the warm grill for about 20-30 seconds per side. You want them to become warm, soft, and pliable, not crispy. You can also warm them in a dry skillet over medium heat or in the microwave.
6. Assemble the Wraps: Lay a warm tortilla flat on a clean surface. Spread a generous layer of hummus (about 1/4 to 1/3 cup) over the center of the tortilla, leaving about a 1-inch border around the edges. The hummus acts as a delicious “glue” and a barrier to prevent sogginess.
7. Add the Fillings: If using, place a handful of fresh spinach or arugula over the hummus. Top this with a hearty portion of the chopped grilled vegetables. If you’re adding feta cheese, sprinkle it over the vegetables now.
8. Fold and Wrap: To fold the wrap, first fold in the two sides (the left and right edges) of the tortilla over the filling. Then, take the bottom edge (the one closest to you) and pull it up and over the filling, tucking it in tightly. Continue to roll it forward until you have a secure and compact wrap.
9. Serve Immediately: Slice the wrap in half on a diagonal for a professional-looking presentation and serve immediately while the vegetables are still warm.

Nutrition Facts

• Servings: 4 large wraps
• Calories per Serving: Approximately 420 kcal (This can vary based on the type of tortilla and hummus used).
• Fiber: High in dietary fiber from the whole vegetables, hummus (chickpeas), and whole wheat tortillas. Fiber is crucial for digestive health, helps you feel full longer, and supports stable blood sugar levels.
• Healthy Fats: Contains monounsaturated fats from the olive oil and hummus (tahini). These fats are beneficial for heart health and can help reduce bad cholesterol levels.
• Vitamins and Minerals: A powerhouse of nutrients. The variety of colorful vegetables provides a wide spectrum of vitamins, particularly Vitamin C from the bell peppers and Vitamin A from the spinach.
• Plant-Based Protein: Offers a good source of plant-based protein, primarily from the chickpeas in the hummus. Protein is essential for building and repairing tissues and keeping you energized.
• Low in Saturated Fat: This recipe is naturally low in saturated and trans fats, making it a heart-conscious choice for a satisfying meal.

Preparation Time

This delicious and healthy meal comes together remarkably quickly, making it ideal for busy weeknights.

• Prep Time: 15 minutes (for washing and chopping the vegetables).
• Cook Time: 10-15 minutes (for grilling the vegetables).
• Total Time: Approximately 30 minutes from start to finish.

The total time can be even shorter if you are proficient with your knife skills or choose to chop your vegetables while the grill is preheating.

How to Serve

These Grilled Veggie and Hummus Wraps are incredibly versatile and can be served in a variety of ways to suit any occasion. Here are some serving suggestions:

• The Classic Lunch:
  • Serve one whole wrap as a substantial and satisfying lunch.
  • Pair it with a side of classic potato chips, a small cup of soup (like tomato or lentil), or a simple fruit salad.
• As an Appetizer or Party Food:
  • Once rolled, use a sharp knife to slice the wraps into 1-inch thick pinwheels.
  • Arrange the pinwheels on a platter for a colorful and easy-to-eat appetizer that’s perfect for parties, gatherings, or game day. Secure with a toothpick if needed.
• A Light and Healthy Dinner:
  • Serve the wraps alongside a fresh, crisp side salad with a light vinaigrette dressing. A simple mix of greens, cucumber, and cherry tomatoes works perfectly.
  • Pair with a side of quinoa salad or a scoop of cottage cheese for extra protein.
• For Picnics and Packed Lunches:
  • These wraps hold up exceptionally well, making them perfect for on-the-go meals.
  • Wrap each one tightly in parchment paper or plastic wrap to keep it secure and prevent it from unwrapping in a lunchbox or picnic basket. The hummus barrier is key to preventing sogginess for several hours.
• With a Dipping Sauce:
  • While delicious on their own, you can elevate the experience with a side of dipping sauce.
  • A cool and refreshing tzatziki sauce, a creamy ranch dip, or even a spicy sriracha-yogurt sauce would be excellent accompaniments.

Additional Tips

1. Master the Art of Meal Prep: This recipe is a meal-prepper’s dream. Grill a large batch of vegetables at the beginning of the week and store them in an airtight container in the refrigerator for up to 4 days. You can then assemble fresh wraps in just a couple of minutes for a lightning-fast lunch or dinner.
2. Experiment with Hummus Flavors: Don’t just stick to plain hummus! The flavor of your wrap can be completely transformed by your choice of spread. Try using roasted red pepper hummus to complement the grilled peppers, spicy jalapeño hummus for a kick, or a savory roasted garlic hummus for extra depth.
3. Boost the Protein: For an even more filling meal, consider adding another source of protein. Leftover grilled chicken or beef, a handful of canned and rinsed chickpeas, or some seasoned halloumi cheese (which can be grilled alongside the veggies) are all fantastic additions.
4. No Grill? No Problem! If you don’t have an outdoor or indoor grill, you can achieve a similar result by roasting the vegetables. Toss them with oil and seasonings as directed and spread them on a baking sheet. Roast in a preheated oven at 425°F (220°C) for 20-25 minutes, flipping halfway through, until tender and slightly caramelized.
5. Choose Your Veggies Wisely: This recipe is a great template. Feel free to swap in your favorite grilling vegetables. Sliced mushrooms, asparagus spears, eggplant planks, or even halved cherry tomatoes work wonderfully. Use what’s in season for the best flavor and value.
6. The Secret to a Non-Soggy Wrap: The layering order is crucial, especially if you’re making these ahead of time. Always spread the hummus on the tortilla first. It creates a moisture barrier between the tortilla and the more watery vegetables, preventing the wrap from becoming a soggy mess. Placing leafy greens between the hummus and the grilled veggies adds another protective layer.
7. Don’t Be Afraid to Add Crunch: Texture is key to a great wrap. For a delightful crunch, consider adding a sprinkle of toasted sunflower seeds, chopped walnuts, or even some crispy fried onions inside your wrap before rolling it up.
8. Get Saucy with It: Beyond hummus, you can introduce other creamy spreads. Try using baba ghanoush (a smoky eggplant dip) for a different flavor profile, a thick tzatziki sauce for a cool and herby element, or even a schmear of cream cheese mixed with fresh herbs.

Frequently Asked Questions (FAQ)

1. Can I make these Grilled Veggie and Hummus Wraps ahead of time?
Absolutely. For best results, you can prepare the components separately and assemble them just before eating. Grill the vegetables and store them in an airtight container in the fridge for up to 4 days. When you’re ready for a wrap, simply warm a tortilla and assemble. If you need to assemble them ahead of time (e.g., for a packed lunch), they will stay fresh for several hours, especially if you follow the tip of using hummus as a moisture barrier.

2. How do I keep my wraps from getting soggy when packing for lunch?
The key is the layering technique. Spread hummus edge-to-edge to create a seal. Then, layer any dry ingredients, like spinach, on top of the hummus. Finally, add the grilled vegetables to the center. Also, make sure your grilled vegetables have cooled down before assembling the wrap, as warm veggies will create steam and condensation. Wrapping it tightly in parchment paper can also help absorb any excess moisture.

3. What other sauces can I use besides hummus?
While hummus is classic, many other spreads work beautifully. For a different Mediterranean vibe, try baba ghanoush (an eggplant dip) or muhammara (a red pepper and walnut dip). For a creamy, herby option, tzatziki (a Greek yogurt and cucumber sauce) is fantastic. Even a simple pesto or a whipped feta dip would be delicious.

4. Are these Grilled Veggie and Hummus Wraps actually healthy?
Yes, they are an incredibly healthy meal choice. They are packed with fiber, vitamins, and minerals from the diverse array of vegetables. The hummus and olive oil provide healthy monounsaturated fats and plant-based protein. By using a whole wheat tortilla, you increase the fiber content even more. It’s a well-balanced meal that is both filling and nourishing.

5. How can I make this recipe gluten-free?
Making this recipe gluten-free is very simple. The filling of vegetables and hummus is naturally gluten-free. You just need to substitute the regular flour tortillas with your favorite brand of certified gluten-free wraps. Corn tortillas can also work, though they are smaller and may need to be served more like tacos.

6. I don’t have an outdoor grill. What are my best options for cooking the vegetables?
You have two excellent alternatives. You can use a cast-iron grill pan on your stovetop over medium-high heat to get similar char marks. Alternatively, you can roast the vegetables in the oven. Toss them with oil and seasonings, spread them on a baking sheet, and roast at 425°F (220°C) for 20-25 minutes until tender and caramelized.

7. What kind of hummus is best for these wraps?
The “best” hummus is largely a matter of personal preference! A classic, plain hummus provides a clean, creamy base that lets the smoky flavor of the grilled vegetables shine. However, a roasted red pepper hummus will amplify the sweet pepper flavor in the wrap, and a roasted garlic hummus will add a wonderful savory depth. Feel free to experiment to find your favorite combination.

8. How should I store leftover grilled vegetables?
Leftover grilled vegetables should be allowed to cool completely to room temperature. Then, store them in an airtight container in the refrigerator. They will keep well for 3 to 4 days. You can use them to make more wraps, or add them to salads, pasta dishes, omelets, or as a simple side dish for another meal.