Grilled Vegetable Wrap

Summer evenings in our home are synonymous with the sizzle of the grill and the vibrant colors of fresh vegetables. There’s something so inherently joyful about cooking outdoors, especially when it results in a meal that’s both healthy and bursting with flavor. This Grilled Vegetable Wrap recipe has become a staple in our summer rotation. Even my picky eaters, who usually turn their noses up at anything too “green,” eagerly devour these wraps. The char from the grill adds a smoky sweetness to the veggies, which, when combined with a creamy, tangy sauce and wrapped in a warm tortilla, creates a symphony of textures and tastes. It’s the perfect light yet satisfying meal for warm weather, and honestly, it’s just plain fun to make and eat. We’ve tweaked it over time, adding our favorite veggies and sauces, and it’s become a truly personalized dish that we look forward to all season long. If you’re looking for a delicious, healthy, and incredibly versatile meal that celebrates summer’s bounty, look no further than these incredible Grilled Vegetable Wraps.

Ingredients

Creating the perfect Grilled Vegetable Wrap starts with selecting the freshest, most flavorful ingredients. The beauty of this recipe lies in its adaptability – feel free to mix and match vegetables based on your preferences and what’s in season. However, for a truly balanced and delicious wrap, we recommend the following combination:

For the Vegetables:

• 2 Bell Peppers (various colors): Bell peppers are essential for their sweetness and vibrant colors. Using a mix of red, yellow, and orange peppers not only looks beautiful but also provides a variety of nutrients. Choose peppers that are firm and heavy for their size.
• 1 Large Red Onion: Red onion adds a pungent bite and a hint of sweetness when grilled. Select a firm onion with no soft spots.
• 2 Zucchini: Zucchini grills beautifully, becoming tender and slightly smoky. Look for small to medium-sized zucchini that are firm and have smooth skin.
• 2 Yellow Squash: Similar to zucchini, yellow squash offers a mild, slightly sweet flavor and a tender texture when grilled. Choose squash that are firm and have smooth, bright yellow skin.
• 1 Eggplant (medium-sized): Eggplant provides a meaty texture and absorbs flavors wonderfully. Select a firm eggplant that feels heavy for its size and has smooth, glossy skin. For less bitterness, choose younger eggplants.
• 1 cup Asparagus Spears: Asparagus adds a delicate, slightly grassy flavor and a pleasant snap. Choose firm, bright green spears with tightly closed tips.
• 1 cup Cherry or Grape Tomatoes: Tomatoes add a burst of juicy sweetness. Cherry or grape tomatoes are ideal because they hold their shape well during grilling.
• 2 ears of Corn on the Cob (shucked): Grilled corn kernels add a sweet and slightly smoky flavor and a satisfying crunch. Choose ears with plump kernels and fresh green husks (if buying un-shucked).

For the Marinade:

• 1/4 cup Olive Oil: High-quality olive oil is the base of the marinade, adding richness and helping the vegetables grill properly. Extra virgin olive oil is recommended for its flavor.
• 3 tablespoons Balsamic Vinegar: Balsamic vinegar adds a tangy sweetness and depth of flavor.
• 2 tablespoons Soy Sauce (or Tamari for gluten-free): Soy sauce provides umami and saltiness, enhancing the overall flavor profile. Tamari is a gluten-free alternative.
• 2 cloves Garlic (minced): Fresh garlic adds a pungent and aromatic flavor.
• 1 tablespoon Fresh Thyme (chopped): Thyme brings an earthy and slightly lemony aroma. Fresh thyme is preferred, but dried can be substituted (use 1 teaspoon dried).
• 1 teaspoon Dried Oregano: Oregano adds a slightly peppery and robust flavor.
• 1/2 teaspoon Red Pepper Flakes (optional): For a touch of heat, red pepper flakes add a subtle kick. Omit if you prefer a milder flavor.
• Salt and Black Pepper to taste: Seasoning is crucial. Use kosher salt and freshly ground black pepper for the best flavor.

For the Wraps and Sauce:

• 8-10 Large Tortillas (whole wheat, spinach, or regular): Choose your favorite type of tortilla. Whole wheat adds fiber, spinach tortillas add a subtle flavor and color, and regular flour tortillas are a classic choice. Look for tortillas that are pliable and fresh.
• 1 cup Hummus (or other spread, such as pesto or tzatziki): Hummus provides a creamy, flavorful base for the wraps. You can use store-bought or homemade hummus. Pesto or tzatziki are excellent alternatives for different flavor profiles.
• Optional Toppings: Feta cheese (crumbled), Kalamata olives (halved), fresh parsley or cilantro (chopped), sprouts, avocado slices. These toppings add extra flavor and texture.

Instructions

Grilling vegetables and assembling these wraps is a straightforward process, perfect for a weeknight dinner or weekend barbecue. Follow these step-by-step instructions for delicious results:

Step 1: Prepare the Vegetables

• Wash and Chop: Thoroughly wash all the vegetables.
• Bell Peppers and Onion: Cut the bell peppers into quarters or large strips, removing the seeds and membranes. Cut the red onion into thick slices or wedges.
• Zucchini and Yellow Squash: Trim the ends of the zucchini and yellow squash and slice them lengthwise into planks about 1/4 to 1/2 inch thick.
• Eggplant: Trim the ends of the eggplant and slice it crosswise into rounds about 1/2 inch thick. If using a larger, more mature eggplant, you may want to salt the slices and let them sit for 30 minutes to draw out excess moisture and bitterness. Pat them dry before marinating.
• Asparagus: Snap off the tough ends of the asparagus spears.
• Corn: If using fresh corn on the cob, shuck the corn and either leave the ears whole or cut them in half or thirds for easier grilling.
• Cherry Tomatoes: Leave cherry tomatoes whole.

Step 2: Make the Marinade

• Combine Ingredients: In a large bowl or a resealable plastic bag, whisk together the olive oil, balsamic vinegar, soy sauce (or tamari), minced garlic, fresh thyme, dried oregano, and red pepper flakes (if using).
• Season: Season the marinade generously with salt and black pepper to taste. Remember that the vegetables will absorb some of the salt, so don’t be shy with seasoning.

Step 3: Marinate the Vegetables

• Add Vegetables to Marinade: Place all the chopped vegetables (except cherry tomatoes and corn, which can be marinated separately or brushed with marinade during grilling) into the bowl or bag with the marinade.
• Toss to Coat: Toss the vegetables to ensure they are evenly coated with the marinade.
• Marinate Time: Marinate the vegetables for at least 30 minutes, or up to 2 hours in the refrigerator. Longer marinating time will result in more flavorful vegetables. If marinating for longer than 30 minutes, refrigerate the vegetables.

Step 4: Preheat the Grill

• Prepare Grill: Preheat your grill to medium-high heat (around 375-450°F or 190-230°C). Clean the grill grates and lightly oil them to prevent sticking. You can use a grill brush dipped in oil or spray with cooking spray.

Step 5: Grill the Vegetables

• Grill in Batches: Grill the vegetables in batches to avoid overcrowding the grill, which can lower the temperature and cause steaming instead of grilling.
• Grilling Order: Start with vegetables that take longer to cook, such as bell peppers, red onion, and eggplant. Grill them for about 5-7 minutes per side, or until they are tender-crisp and have grill marks.
• Zucchini and Yellow Squash: Grill zucchini and yellow squash for about 3-5 minutes per side, or until tender and marked.
• Asparagus: Grill asparagus for 3-5 minutes, turning occasionally, until tender-crisp and slightly charred.
• Corn: Grill corn on the cob (either whole or cut pieces) for about 8-12 minutes, turning frequently, until kernels are tender and slightly charred.
• Cherry Tomatoes: Grill cherry tomatoes last, either directly on the grates (using a grill basket or foil if needed to prevent them from falling through) or on a skewer, for just a few minutes until they are slightly softened and blistered. Be careful not to overcook them, or they will burst.
• Doneness Check: Vegetables are done when they are tender-crisp and have nice grill marks. Avoid overcooking, as you want them to retain some texture.

Step 6: Chop the Grilled Vegetables

• Cool Slightly: Remove the grilled vegetables from the grill and let them cool slightly.
• Chop into Bite-Sized Pieces: Chop the larger grilled vegetables (bell peppers, onion, zucchini, yellow squash, eggplant, corn kernels – cut off the cob) into bite-sized pieces. Leave asparagus spears and cherry tomatoes whole or halved if desired.

Step 7: Warm the Tortillas

• Warm Tortillas: Warm the tortillas according to package instructions. You can warm them on the grill for a few seconds per side, in a microwave, or in a dry skillet. Warming the tortillas makes them more pliable and prevents them from tearing when you fill them.

Step 8: Assemble the Wraps

• Spread Hummus: Spread a generous layer of hummus (or your chosen spread) evenly over each warmed tortilla.
• Fill with Grilled Vegetables: Layer the grilled vegetables over the hummus. Be generous but don’t overfill the wraps, or they will be difficult to close.
• Add Toppings (Optional): Sprinkle with any desired toppings, such as crumbled feta cheese, Kalamata olives, fresh herbs, or avocado slices.
• Fold and Wrap: Fold in the sides of the tortilla, then roll it up tightly from the bottom to create a wrap.
• Serve Immediately: Serve the Grilled Vegetable Wraps immediately while the vegetables are still warm and the tortillas are soft.

Nutrition Facts

(Per serving, approximate values – may vary based on specific ingredients and portion sizes)

• Serving Size: 1 Wrap
• Calories: Approximately 450-550 calories
• Protein: 15-20 grams
• Fat: 20-25 grams (primarily healthy fats from olive oil and hummus)
• Saturated Fat: 3-5 grams
• Cholesterol: 0 mg
• Sodium: 600-800 mg (depending on soy sauce and hummus)
• Carbohydrates: 50-60 grams
• Fiber: 10-12 grams
• Sugar: 10-15 grams (naturally occurring sugars from vegetables)

Important Notes:

• These values are estimates and can vary based on the specific ingredients used, portion sizes, and brands.
• Using whole wheat tortillas and increasing the vegetable content will increase fiber and nutrients while potentially slightly reducing calorie count.
• Choosing low-sodium soy sauce and hummus can help reduce sodium content.
• This recipe is naturally vegetarian and can be made vegan by ensuring the tortillas and any toppings used are vegan-friendly.

Preparation Time

• Prep Time: 30 minutes (chopping vegetables, making marinade)
• Marinating Time: 30 minutes to 2 hours (optional, but recommended for flavor)
• Cook Time (Grilling): 20-25 minutes (depending on grill and vegetable thickness)
• Total Time: Approximately 1 hour 20 minutes (including marinating) to 1 hour 55 minutes.
• Active Time: Approximately 50-55 minutes (prep and grilling)

How to Serve

Grilled Vegetable Wraps are incredibly versatile and can be served in a variety of ways. Here are some ideas to make them a complete and satisfying meal:

• As a Light Lunch or Dinner:
  • Serve them as they are for a quick and healthy lunch or dinner.
  • Pair with a light side salad, such as a simple green salad with vinaigrette or a cucumber and tomato salad.
  • Add a bowl of chilled soup, like gazpacho or cucumber soup, for a refreshing summer meal.
• For a BBQ or Gathering:
  • These wraps are perfect for outdoor gatherings and barbecues.
  • Serve alongside other grilled favorites like burgers or grilled chicken for a vegetarian option.
  • Offer a variety of dips and sauces on the side, such as ranch dressing, spicy mayo, or extra hummus.
  • Make a wrap bar where guests can assemble their own wraps with grilled vegetables, tortillas, spreads, and toppings.
• As Appetizers or Snacks:
  • Cut the wraps in half or into smaller pinwheels for appetizers or party snacks.
  • Serve with toothpicks or skewers for easy handling.
• Side Dish Suggestions:
  • Grilled Corn on the Cob: Complement the wraps with extra grilled corn.
  • Potato Salad: Classic potato salad pairs well with the grilled flavors.
  • Coleslaw: Crunchy coleslaw adds a refreshing contrast.
  • Fruit Salad: A light and refreshing fruit salad is a perfect summer side.
  • Chips and Salsa or Guacamole: Serve with tortilla chips and your favorite salsa or guacamole for a casual meal.
• Drink Pairings:
  • Iced Tea or Lemonade: Classic summer drinks that complement the fresh flavors.
  • Sparkling Water with Lemon or Lime: A light and refreshing option.
  • Light Beer or White Wine: For an adult beverage pairing, choose a light beer or a crisp white wine like Sauvignon Blanc or Pinot Grigio.

Additional Tips for Perfect Grilled Vegetable Wraps

To elevate your Grilled Vegetable Wraps to the next level, consider these helpful tips:

1. Don’t Overcrowd the Grill: Grilling vegetables in batches is crucial. Overcrowding lowers the grill temperature, causing vegetables to steam instead of charring. Work in smaller batches to ensure each piece gets direct heat and develops those desirable grill marks and smoky flavor.
2. Cut Vegetables Uniformly: Try to cut your vegetables into roughly uniform sizes and thicknesses. This ensures they cook evenly and prevents some pieces from being overcooked while others are still raw. For example, slice zucchini and squash into similar thickness planks, and keep bell pepper strips relatively consistent.
3. Preheat the Grill Properly: Make sure your grill is properly preheated to medium-high heat before adding the vegetables. A hot grill will sear the vegetables quickly, creating those beautiful grill marks and locking in moisture. If the grill isn’t hot enough, vegetables might stick and become soggy.
4. Experiment with Marinades and Sauces: While the balsamic-herb marinade is delicious, don’t be afraid to experiment! Try different marinades like a lemon-garlic marinade, a spicy chipotle marinade, or an Asian-inspired sesame-ginger marinade. Similarly, explore different spreads beyond hummus. Pesto, baba ghanoush, tzatziki, or even a simple whipped feta dip can add exciting variations.
5. Add a Protein Boost: For a more substantial meal, consider adding a protein element to your wraps. Grilled halloumi cheese, marinated and grilled tofu, or even grilled chicken or shrimp strips would be excellent additions. You can grill these protein sources alongside the vegetables or separately and add them to the wraps during assembly.

FAQ Section

Q1: Can I use frozen vegetables for grilled vegetable wraps?

A1: While fresh vegetables are highly recommended for grilling due to their texture and flavor, you can use frozen vegetables in a pinch, but with some adjustments. Frozen vegetables often contain more moisture, so thaw them completely and pat them very dry before marinating and grilling. Vegetables like frozen bell peppers and onions might work, but heartier vegetables like frozen broccoli or cauliflower might become too soft and not grill as well. Fresh vegetables will always yield the best results for grilled vegetable wraps.

Q2: How can I make these wraps vegan?

A2: This recipe is naturally vegetarian, and making it vegan is simple! Ensure you use vegan tortillas (most flour tortillas are vegan, but check the ingredients). Use a vegan hummus or other vegan spread like baba ghanoush, vegan pesto, or a cashew-based cream cheese. Omit feta cheese or any other dairy-based toppings and consider adding vegan cheese shreds or avocado for creaminess and flavor. Double-check all ingredient labels to confirm they are vegan-friendly.

Q3: Can I prepare the grilled vegetables ahead of time?

A3: Yes, you can definitely prepare the grilled vegetables ahead of time. Grilled vegetables can be made up to 1-2 days in advance and stored in an airtight container in the refrigerator. Reheat them gently in a skillet or microwave before assembling the wraps. However, keep in mind that freshly grilled vegetables will have the best texture and flavor. If preparing ahead, slightly undercook them on the grill as they will continue to soften as they cool and reheat.

Q4: What are some good substitutions for tortillas?

A4: If you are looking for tortilla alternatives, you have several options. For a lower-carb option, try large lettuce leaves (like romaine or butter lettuce) to make lettuce wraps. You can also use large collard green leaves or even nori sheets (seaweed wraps) for a different flavor profile. For gluten-free options, use gluten-free tortillas or try corn tortillas (though they can be more prone to tearing). Pita bread or naan bread, warmed and halved, can also be used to make pockets instead of wraps.

Q5: How do I prevent the wraps from getting soggy?

A5: To prevent soggy wraps, ensure your grilled vegetables are not overly wet after grilling. Let them cool slightly after grilling to allow excess moisture to evaporate. When assembling the wraps, spread a layer of hummus or your chosen spread directly onto the tortilla. This acts as a barrier between the vegetables and the tortilla, preventing moisture from soaking through. Assemble the wraps just before serving if possible. If you need to make them ahead, wrap them tightly in parchment paper and then plastic wrap and store them in the refrigerator for a short period. Avoid storing them for too long pre-assembled, as the moisture from the vegetables will eventually soften the tortillas.thumb_upthumb_down

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