30-Minute Roasted Veggie Wrap with Hummus
A hearty and wholesome wrap filled with balsamic-roasted vegetables, creamy hummus, and crisp spinach. Ready in just 30 minutes, this plant-based recipe is high in fiber, rich in protein, and low in saturated fat—perfect for a quick lunch, light dinner, or make-ahead meal.
Equipment
- 1 large mixing bowl
- 1 Sharp Knife
- 1 Cutting board
- 1 Baking Sheet
- 1 parchment paper sheet or silicone baking mat
- 1 spoon (for mixing & spreading)
Ingredients
For the roasted vegetables:
- 5 oz asparagus woody ends trimmed
- 5 oz mushrooms sliced
- 1 medium red bell pepper chopped into bite-size pieces
- 1 medium zucchini chopped into bite-size pieces
- 1 ½ tablespoons balsamic vinegar
- ½ teaspoon garlic powder
- Salt & black pepper to taste
For the wraps:
- ½ cup hummus
- 1 cup baby spinach fresh
- 4 medium tortilla wraps gluten-free if needed
Instructions
- Preheat the Oven: Begin by setting your oven to 400°F (200°C) so it has enough time to fully preheat. This high temperature allows the vegetables to roast evenly, caramelize slightly, and develop that irresistible depth of flavor. While the oven heats, prepare your baking sheet by lining it with parchment paper or a silicone baking mat. This prevents sticking, reduces cleanup, and helps the veggies cook more evenly without extra oil.
- Wash and Prepare the Vegetables: Rinse all vegetables thoroughly under running water to remove any dirt or residue.Asparagus: Trim off the tough woody ends, then cut the stalks into pieces about 1.5 inches long.Mushrooms: Wipe with a damp paper towel if dirty, then slice them evenly so they cook at the same rate.Red Bell Pepper: Remove the stem, seeds, and white ribs, then chop into small bite-sized squares.Zucchini: Slice off both ends, then cut into half-moons or cubes for easy roasting. Uniform chopping ensures all vegetables cook evenly and finish at the same time.
- Season the Vegetables: Place the chopped asparagus, mushrooms, bell pepper, and zucchini into a large mixing bowl. Drizzle with 1 ½ tablespoons of balsamic vinegar, then sprinkle ½ teaspoon garlic powder, plus salt and freshly ground black pepper to taste. Use a spoon or clean hands to toss everything together until every piece is lightly coated. The balsamic vinegar not only enhances flavor but also helps the seasonings stick to the vegetables.
- Roast the Vegetables: Spread the seasoned vegetables in a single, even layer on the prepared baking sheet. Overcrowding can cause steaming instead of roasting, so give the veggies space to brown nicely. Transfer the pan to the preheated oven and roast for about 20 minutes, stirring once halfway through to ensure all sides cook evenly. The vegetables should come out tender, slightly caramelized, and fragrant with garlic and balsamic aromas.
- Prepare the Tortilla Base: While the vegetables roast, get the tortillas and spreads ready. Place a tortilla flat on a clean surface or plate. Using the back of a spoon or spatula, spread about 2 tablespoons of hummus down the center of the tortilla, leaving about 1–2 inches of space at the edges. The hummus acts as both a creamy filling and a flavorful “glue” that holds the wrap together.
- Add Fresh Greens: Layer a small handful (about ¼ cup) of fresh baby spinach directly on top of the hummus.The spinach adds a refreshing crunch, boosts fiber, and balances the richness of the roasted vegetables. You can lightly press the leaves into the hummus so they stay in place.
- Fill with Roasted Vegetables: Once the roasted vegetables are ready, remove them from the oven and let them cool for a minute or two—just enough so the tortillas don’t become soggy. Spoon a generous portion of the roasted veggies onto the bed of spinach. Aim for an even distribution so every bite of the wrap has a balanced mix of flavors and textures.
- Customize with Optional Toppings (Optional): If desired, this is the stage to add extra flavor or variety. Some great options include: Fresh tomato slices or cherry tomato halves for juiciness. Shredded carrots for crunch. Olives for a salty bite. Vegan feta or ranch dressing for creaminess. Additional leafy greens for volume. This step is flexible, allowing you to adapt the wrap to your taste or what’s available in your fridge.
- Wrap It Up: Now it’s time to assemble the wrap. Fold in the two short edges of the tortilla slightly toward the center to hold the filling in. Next, roll the tortilla tightly from the bottom upwards, keeping pressure so the wrap stays compact and doesn’t spill open. The goal is to create a neat, secure roll that can be eaten easily by hand.
- Serve and Enjoy: Your roasted veggie wraps are ready to be enjoyed immediately! For an extra touch, you can slice each wrap diagonally in half to make them easier to serve. These wraps are delicious warm with freshly roasted vegetables, but they also taste great chilled, making them perfect for meal prep, work lunches, or on-the-go snacks. Store leftovers in the refrigerator in an airtight container for up to 2 days.
Notes
- You can swap vegetables with any seasonal produce such as eggplant, yellow squash, cherry tomatoes, onion, or broccoli.
- For extra flavor, marinate vegetables in balsamic vinegar for 10 minutes before roasting.
- Gluten-free tortillas work perfectly if you want to keep this wrap gluten-free.
- If you prefer oil-free cooking, this recipe is naturally oil-free except for the tortilla (check labels or make homemade).
- Don’t overcrowd the baking sheet—spread vegetables in a single layer for best roasting results.
- Double the batch of roasted veggies to have extras ready for bowls, salads, or sandwiches.
- Add fresh herbs like parsley, basil, or cilantro for a burst of freshness.
- For a spicier kick, sprinkle red chili flakes or drizzle with hot sauce.
- Wraps can be served warm with freshly roasted veggies or chilled for grab-and-go lunches.
- Hummus can be replaced with tahini, avocado spread, or cashew cream for variety.
