Grilled Vegetable Wrap: The Ultimate Healthy Recipe

Grilled vegetable wrap: the very words conjure images of sun-drenched picnics and vibrant, healthy eating! Have you ever craved a meal that’s both satisfying and bursting with fresh flavors? A dish that’s equally at home at a backyard barbecue or a quick weekday lunch? Then look no further, because this recipe is about to become your new go-to.

While the concept of wrapping food in flatbreads dates back centuries across various cultures – think of the Middle Eastern shawarma, the Mexican burrito, or the Vietnamese spring roll – the grilled vegetable wrap as we know it is a more modern invention, born from a desire for lighter, plant-based options. It reflects a growing awareness of healthy eating and a celebration of seasonal produce.

What makes this dish so universally appealing? It’s the perfect combination of textures and tastes. The slight char from the grill gives the vegetables a smoky sweetness, while the crispness of fresh greens and the soft, pliable wrap create a delightful mouthfeel. People love the convenience too! It’s easy to customize with your favorite vegetables and sauces, making it a versatile option for even the pickiest eaters. Plus, it’s incredibly portable, making it ideal for lunchboxes, road trips, or a quick bite on the go. Get ready to experience the deliciousness of a perfectly crafted grilled vegetable wrap!

Ingredients:

• 2 large bell peppers (red, yellow, or orange), seeded and quartered
• 1 large zucchini, sliced lengthwise into 1/4-inch thick planks
• 1 large yellow squash, sliced lengthwise into 1/4-inch thick planks
• 1 red onion, cut into 1/2-inch thick rounds
• 1 pint cherry tomatoes
• 4 portobello mushroom caps, stems removed
• 1/4 cup olive oil, plus more for brushing
• 2 tablespoons balsamic vinegar
• 1 tablespoon Italian seasoning
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 large (10-12 inch) whole wheat tortillas
• 4 ounces goat cheese, crumbled
• 1/4 cup pesto (store-bought or homemade)
• 1/4 cup fresh basil leaves, chopped
• Optional: Arugula or spinach for added greens

Preparing the Vegetables:

1. First, let’s get our vegetables ready for grilling. This is a crucial step, as properly prepared veggies will grill more evenly and taste better. Start by washing all the vegetables thoroughly under cold water.
2. Now, take your bell peppers. I like to use a mix of colors – red, yellow, and orange – for a visually appealing and flavorful wrap. Cut them in half, remove the seeds and membranes, and then quarter each half.
3. Next, grab your zucchini and yellow squash. Slice them lengthwise into planks about 1/4-inch thick. This thickness is perfect for grilling; they’ll cook through without becoming mushy.
4. For the red onion, carefully slice it into 1/2-inch thick rounds. Keeping the rounds intact will prevent them from falling through the grill grates.
5. Don’t forget the cherry tomatoes! Leave them whole; they’ll burst with flavor when grilled.
6. Finally, prepare the portobello mushroom caps. Remove the stems and gently wipe the caps clean with a damp paper towel. Avoid soaking them in water, as they tend to absorb it like a sponge.

Marinating the Vegetables:

1. Now comes the fun part – marinating! In a large bowl, combine the bell peppers, zucchini, yellow squash, red onion rounds, cherry tomatoes, and portobello mushroom caps.
2. Drizzle the vegetables with 1/4 cup of olive oil. Make sure all the vegetables are lightly coated.
3. Add 2 tablespoons of balsamic vinegar. The balsamic vinegar adds a touch of sweetness and acidity that complements the grilled vegetables beautifully.
4. Sprinkle in 1 tablespoon of Italian seasoning, 1 teaspoon of garlic powder, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
5. Toss everything together gently but thoroughly, ensuring that all the vegetables are evenly coated with the marinade.
6. Let the vegetables marinate for at least 15 minutes, or up to 30 minutes, at room temperature. This allows the flavors to meld together and penetrate the vegetables. If you have more time, you can marinate them in the refrigerator for up to an hour, but be sure to bring them to room temperature before grilling.

Grilling the Vegetables:

1. Preheat your grill to medium heat (around 350-400°F or 175-200°C). If you’re using a charcoal grill, make sure the coals are evenly distributed and covered with a light layer of ash.
2. Clean the grill grates thoroughly with a grill brush. This will prevent the vegetables from sticking.
3. Lightly brush the grill grates with olive oil. This adds an extra layer of protection against sticking.
4. Arrange the marinated vegetables on the grill grates in a single layer. Be careful not to overcrowd the grill, as this can lower the temperature and cause the vegetables to steam instead of grill. You may need to grill the vegetables in batches.
5. Grill the bell peppers for about 8-10 minutes per side, or until they are tender and slightly charred.
6. Grill the zucchini and yellow squash for about 4-5 minutes per side, or until they are tender and have grill marks.
7. Grill the red onion rounds for about 5-7 minutes per side, or until they are softened and slightly caramelized.
8. Grill the cherry tomatoes for about 3-4 minutes, or until they are slightly softened and starting to burst. Keep a close eye on them, as they can burst quickly.
9. Grill the portobello mushroom caps for about 5-7 minutes per side, or until they are tender and have grill marks.
10. As the vegetables are grilled, transfer them to a clean platter.

Assembling the Wraps:

1. Warm the tortillas: You can warm the tortillas in a dry skillet over medium heat for about 30 seconds per side, or in the microwave for about 15-20 seconds. Warming the tortillas makes them more pliable and easier to roll.
2. Spread goat cheese: Spread about 1 ounce of crumbled goat cheese evenly over each tortilla.
3. Add pesto: Drizzle about 1 tablespoon of pesto over the goat cheese on each tortilla.
4. Arrange grilled vegetables: Arrange a generous portion of the grilled bell peppers, zucchini, yellow squash, red onion, cherry tomatoes, and portobello mushrooms over the goat cheese and pesto on each tortilla.
5. Add fresh basil: Sprinkle about 1 tablespoon of chopped fresh basil leaves over the vegetables on each tortilla.
6. Optional: Add arugula or spinach for added greens and nutrients.
7. Fold the sides of the tortilla inward, then tightly roll up the wrap from the bottom.
8. Cut the wraps in half diagonally, if desired, for easier handling and serving.

Serving Suggestions:

• Serve the grilled vegetable wraps immediately. They are best enjoyed warm.
• You can also pack them for lunch or a picnic.
• Serve with a side of hummus, tzatziki sauce, or a simple green salad.
• For a heartier meal, add grilled chicken, tofu, or tempeh to the wraps.

Tips and Variations:

• Vegetable Variations: Feel free to use other vegetables that you enjoy, such as eggplant, asparagus, or corn on the cob.
• Cheese Variations: If you’re not a fan of goat cheese, you can substitute it with feta cheese, mozzarella cheese, or provolone cheese.
• Pesto Variations: Try using different types of pesto, such as sun-dried tomato pesto or kale pesto.
• Spice it Up: Add a pinch of red pepper flakes to the marinade for a little heat.
• Make it Vegan: Omit the goat cheese or substitute it with a vegan cheese alternative.
• Grilling Tips: To prevent vegetables from sticking to the grill, make sure the grill grates are clean and well-oiled. You can also use a grill basket or a piece of aluminum foil with holes poked in it.
• Marinating Time: The longer you marinate the vegetables, the more flavorful they will be. However, don’t marinate them for too long, as they can become mushy.
• Storage: Leftover grilled vegetables can be stored in an airtight container in the refrigerator for up to 3 days.

Nutritional Information (Approximate, per wrap):

• Calories: 400-450
• Protein: 15-20g
• Fat: 20-25g
• Carbohydrates: 40-45g
• Fiber: 8-10g

Enjoy your delicious and healthy grilled vegetable wraps!

Conclusion:

This isn’t just another recipe; it’s your ticket to a vibrant, flavorful, and incredibly satisfying meal. I truly believe this grilled vegetable wrap is a must-try for anyone looking to add more plant-based goodness to their diet, or simply seeking a delicious and healthy lunch or light dinner option. The combination of smoky grilled vegetables, creamy hummus, and the slight tang of the feta (if you choose to include it) creates a symphony of flavors that will leave you wanting more.

But what truly sets this recipe apart is its versatility. Feel free to experiment with different vegetables based on what’s in season or what you have on hand. Zucchini, bell peppers (all colors!), red onion, eggplant, and even asparagus work beautifully. Don’t be afraid to get creative with your hummus too! Roasted red pepper hummus, garlic hummus, or even a spicy jalapeno hummus can add a unique twist.

For serving suggestions, these wraps are fantastic on their own, perfect for a quick and easy lunch. However, they also pair wonderfully with a side salad, a cup of soup, or even some grilled halloumi cheese for an extra protein boost. If you’re looking to make it a heartier meal, consider adding some grilled chicken or chickpeas to the wrap.

And the variations are endless! If you’re not a fan of feta, try goat cheese or a sprinkle of nutritional yeast for a cheesy flavor. For a vegan option, simply omit the feta altogether. You can also swap out the traditional wrap for a gluten-free tortilla or even use large lettuce leaves for a low-carb alternative.

I’ve personally made this recipe countless times, and it’s always a hit. It’s quick, easy, and customizable, making it perfect for busy weeknights or weekend gatherings. I often prepare the vegetables ahead of time, so I can quickly assemble the wraps whenever I’m ready to eat. This makes it a great option for meal prepping too!

I’m so confident that you’ll love this recipe as much as I do. It’s a celebration of fresh, seasonal ingredients, and it’s a fantastic way to enjoy the flavors of summer all year round. The beauty of this grilled vegetable wrap lies in its simplicity and adaptability. It’s a blank canvas for your culinary creativity.

So, what are you waiting for? Gather your ingredients, fire up the grill (or grill pan!), and get ready to experience a taste sensation. I can’t wait to hear what you think!

I encourage you to try this recipe and share your experience with me. Let me know what variations you tried, what vegetables you used, and how you made it your own. Did you add any special sauces or spices? Did you serve it with anything in particular? I’m always looking for new ideas and inspiration, and I love hearing from my readers.

Please leave a comment below and tell me all about your grilled vegetable wrap adventure! And don’t forget to share your photos on social media using [Your Hashtag] so I can see your creations. Happy grilling!

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