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This hearty roasted veggie and hummus wrap has become my lunchtime salvation on busy weekdays. The combination of caramelized vegetables and creamy hummus creates a perfect balance that keeps me energized throughout the afternoon without weighing me down.
I first created these wraps when trying to incorporate more vegetables into my diet. What started as a simple lunch experiment has evolved into my most requested recipe when friends come over for casual gatherings.
Ingredients
- Whole wheat tortillas: Provide the perfect sturdy base for all these fillings while adding extra fiber
- Red, yellow, and green bell peppers: Bring vibrant color and sweet flavor when roasted
- Zucchini: Adds tenderness and absorbs all the wonderful seasonings
- Red onion: Becomes wonderfully sweet and jammy when roasted
- Carrots: Provide natural sweetness and a slight crunch even after roasting
- Extra virgin olive oil: Helps vegetables caramelize properly. Look for cold pressed varieties
- Hummus: Acts as the creamy binding element. Choose a smooth variety for best spreading
- Fresh spinach leaves: Add brightness, freshness, and additional nutrients
Step-by-Step Instructions
- Preheat Your Oven:
- Set your oven to 425°F and line a baking sheet with parchment paper. This high temperature is crucial for achieving that perfect caramelization on your vegetables without steaming them. Make sure your oven is fully preheated before adding vegetables.
- Prepare Your Vegetables:
- Wash and cut all vegetables into uniform sizes to ensure even cooking. The bell peppers should be in bite sized pieces about 1 inch square. Slice zucchini into thin half moons no thicker than 1/4 inch. Cut onion rings about 1/2 inch thick. Slice carrots into thin rounds or sticks depending on your preference. Toss everything in olive oil and season generously with salt and pepper.
- Roast Your Vegetables:
- Arrange vegetables in a single layer on your baking sheet, giving them plenty of space. Overcrowding leads to steaming instead of roasting. Roast for about 25 minutes, stirring halfway through, until edges begin to brown and vegetables are tender but not mushy. Allow them to cool slightly before assembling wraps.
- Assemble Your Wraps:
- Lay tortillas flat and spread about 2 tablespoons of hummus on each one, leaving a one inch border. Distribute roasted vegetables evenly among tortillas then top with fresh spinach. Fold in the sides of the tortilla then roll from the bottom, tucking as you go to create a tight wrap.
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The humble carrot is actually my favorite component in this recipe. When roasted properly they develop an intense sweetness that balances the savory hummus perfectly. My daughter who usually avoids vegetables will happily eat these carrots straight from the roasting pan before I can even assemble the wraps.
Make Ahead Options
These wraps are perfect for meal prep. Roast a big batch of vegetables on Sunday and store them in an airtight container in the refrigerator. When ready to eat, simply assemble your wrap with fresh hummus and spinach. The vegetables actually develop more flavor after a day in the refrigerator, making this an ideal prepare ahead meal.
Customization Ideas
While this recipe specifies certain vegetables, feel free to use what you have on hand or what is in season. Mushrooms, eggplant, sweet potatoes, or cauliflower all work beautifully when roasted. For added protein, consider adding chickpeas to the roasting pan for the last 10 minutes of cooking time. They become slightly crispy and add wonderful texture.
Serving Suggestions
These wraps stand perfectly well on their own but pair beautifully with a simple side salad or cup of soup for a more substantial meal. For entertaining, cut the wraps into pinwheels and secure with toothpicks for an attractive appetizer. A side of tzatziki or tahini sauce makes an excellent dipping option that complements the Mediterranean flavors.
Frequently Asked Questions
- → Can I use different vegetables?
Yes, feel free to substitute or add vegetables like eggplant, mushrooms, or broccoli florets for variety.
- → How can I ensure my wraps stay fresh?
Wrap them tightly in foil or plastic wrap and store in the fridge for up to 3 days. Avoid overfilling to prevent sogginess.
- → What can I serve with these wraps?
Pair them with a fresh side salad, soup, or fruit for a complete, nutritious meal.
- → Can I make these wraps vegan?
Yes, they’re naturally vegan if you avoid adding non-vegan toppings like cheese. Choose a vegan tortilla option if necessary.
- → Are there gluten-free options for these wraps?
Yes, substitute the whole wheat tortillas with gluten-free ones to make this dish gluten-free.