Name: Grilled Veggie Wraps Recipe
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 4 tortillas (whole wheat, spinach, or flour); 1 zucchini, sliced; 2 bell peppers, sliced; 1 red onion, sliced; 1 cup mushrooms, sliced; 1/2 cup shredded carrots; 1 cup spinach or mixed greens; 2 tbsp olive oil; 2 cloves garlic, minced; 1 tbsp lemon juice; 1/2 cup feta or goat cheese (optional); 1/2 cup hummus or Greek yogurt-based dressing; Salt and pepper to taste; Red pepper flakes (optional)

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Why You’ll Love This Recipe

Grilled veggie wraps are the perfect combination of fresh, flavorful, and healthy ingredients packed into a warm tortilla. These wraps are a fantastic choice for a light lunch, a satisfying dinner, or a portable meal option for on-the-go eating. The grilled vegetables provide a delicious smoky char, while the creamy sauce and crunchy fillings create a delightful contrast in textures. Additionally, this recipe is easily customizable, allowing you to swap ingredients based on dietary preferences or what’s available in your kitchen.

Ingredients

Tortillas
Zucchini
Bell peppers
Red onion
Mushrooms
Carrots
Spinach or mixed greens
Olive oil
Garlic
Lemon juice
Feta or goat cheese (optional)
Hummus or Greek yogurt-based dressing
Salt and pepper
Red pepper flakes (optional)

Directions

Prepare the Vegetables: Wash and slice the zucchini, bell peppers, red onion, and mushrooms into thin, even pieces. Shred the carrots for added crunch.
Season and Grill: In a bowl, toss the sliced vegetables with olive oil, minced garlic, lemon juice, salt, and pepper. Heat a grill or grill pan to medium-high heat and cook the vegetables for about 3-5 minutes per side until they develop a slight char and become tender.
Warm the Tortillas: Lightly heat the tortillas on a dry skillet or directly on the grill for about 15-20 seconds per side to make them pliable.
Assemble the Wraps: Spread a generous layer of hummus or Greek yogurt-based dressing over each tortilla. Layer the grilled vegetables evenly and top with fresh spinach or mixed greens.
Add Cheese (Optional): If using, sprinkle feta or goat cheese over the vegetables for added creaminess.
Wrap and Serve: Fold in the sides of the tortilla and roll it tightly into a wrap. Slice in half and serve immediately.

Variations

Protein Boost: Add grilled tofu, tempeh, or shredded chicken for extra protein.
Vegan Option: Use a dairy-free dressing and skip the cheese.
Spicy Kick: Add sliced jalapeños or a drizzle of hot sauce.
Different Veggies: Swap in eggplant, asparagus, or sweet potatoes based on preference.
Mediterranean Twist: Use sun-dried tomatoes, olives, and tzatziki sauce for added flavor.

Servings and Timing

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4 wraps

Storage/Reheating

Refrigeration: Store leftover wraps in an airtight container for up to 2 days.
Reheating: Warm in a skillet over medium heat for a few minutes or microwave for 30 seconds.
Freezing: Not recommended, as the vegetables can become soggy upon thawing.

FAQs

Can I make these wraps ahead of time?

Yes, you can prepare the grilled vegetables and store them separately. Assemble the wraps just before serving to prevent sogginess.

What kind of tortillas work best?

Whole wheat, spinach, or regular flour tortillas work well. Choose a sturdy variety to hold the fillings securely.

How can I make these gluten-free?

Use gluten-free tortillas available at most grocery stores.

Can I cook the vegetables on the stovetop instead of grilling?

Yes, sauté the vegetables in a pan over medium-high heat with a little olive oil until tender.

What dressing pairs well with these wraps?

Hummus, tzatziki, or a garlic yogurt sauce complements the flavors beautifully.

Can I add beans to this recipe?

Absolutely! Black beans, chickpeas, or white beans add protein and fiber.

How do I keep my wraps from getting soggy?

Avoid overloading with dressing and layer greens between wet ingredients and the tortilla.

Can I serve this cold?

Yes! These wraps taste great chilled, making them an excellent meal prep option.

What side dishes go well with these wraps?

A side of quinoa salad, roasted sweet potatoes, or a light soup pairs well.

Can I use a different cheese?

Yes, crumbled blue cheese, shredded mozzarella, or a dairy-free alternative all work well.

Conclusion

Grilled veggie wraps are a delicious, healthy, and easy meal option that you can enjoy any time of day. Their vibrant flavors, endless customization options, and satisfying textures make them a go-to choice for a nutritious and flavorful dish. Whether you serve them fresh off the grill or enjoy them as a meal-prep option, these wraps are sure to become a favorite in your kitchen!

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