Veggie Wrap
A colorful medley of roasted vegetables, crisp fresh greens, and creamy hummus all rolled into a warm whole wheat tortilla. This handheld meal is light yet satisfying, perfect for a quick lunch or easy dinner that's packed with flavor and texture in every bite.
For 4 servings
- prep
Preheat the oven and prepare the baking sheet.
Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper for easy cleanup.
- prep · ~8 min
Slice the vegetables for roasting.
1.Slice red and yellow bell peppers into thin strips.2.Slice zucchini into half-moons about 1/4 inch thick.3.Cut red onion into wedges, keeping root end intact so they hold together.TIPKeep all vegetable pieces roughly the same size so they roast evenly. - mix · ~3 min
Season the vegetables and chickpeas.
1.On the baking sheet, toss bell peppers, zucchini, and red onion with 1.5 tbsp olive oil, salt, black pepper, and garlic powder.2.In a small bowl, toss chickpeas with remaining 0.5 tbsp olive oil, smoked paprika, and cumin powder.3.Spread everything in a single layer — use two sheets if needed to avoid crowding.TIPCrowding the pan steams the vegetables instead of roasting them. Give them space to caramelize. - roast · ~22 min
Roast until tender and golden.
Roast for 18-22 minutes, stirring chickpeas halfway through. Vegetables should be tender with charred edges and chickpeas slightly crisp. Remove from oven and let cool slightly.
- prep · ~5 min
Prepare the fresh fillings.
1.Wash and thoroughly dry the baby spinach.2.Thinly slice the cucumber.3.Slice the tomato into rounds.4.Crumbled the feta cheese. - mix · ~5 min
Warm the tortillas.
Warm each tortilla in a dry skillet over medium heat for about 20-30 seconds per side, or wrap the stack in foil and warm in the oven for 5 minutes. Soft, pliable tortillas roll without cracking.
- assemble · ~8 min
Assemble the wraps.
1.Spread about 2 tablespoons of hummus in the center of each warm tortilla, leaving a 2-inch border.2.Layer a handful of spinach leaves on top of the hummus.3.Add roasted vegetables and crispy chickpeas.4.Top with cucumber slices, tomato rounds, and a sprinkle of crumbled feta.5.Squeeze a little fresh lemon juice over the fillings.TIPDon't overfill — about 1 cup of total filling per wrap makes rolling easy without splitting. - assemble · ~2 min
Roll the wraps tightly.
Fold the left and right sides of the tortilla inward over the filling. Then, starting from the bottom edge closest to you, roll the tortilla away from you, tucking the filling in as you go. Keep the roll snug.
TIPA tight roll keeps everything contained. If serving later, wrap in parchment or foil to hold shape. - serve
Slice and serve.
Slice each wrap in half diagonally with a sharp knife. Serve immediately with extra hummus or a simple green salad on the side.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Keep vegetable pieces roughly the same size so they roast evenly.
- 2Crowding the pan steams the vegetables; use two sheets if needed for caramelization.
- 3Warm tortillas in a dry skillet until pliable to prevent cracking when rolling.
- 4Don't overfill — about 1 cup of total filling per wrap makes rolling easy.
- 5A tight roll keeps everything contained; wrap in parchment or foil to hold shape.
- 6Drain chickpeas well and pat dry before tossing with oil for extra crispness.
- 7Roast chickpeas on a separate sheet and stir halfway for even browning.
Adapt it for your goals.
High-protein
Add grilled chicken or tofu to increase protein content, making the wrap more satiating post-workout.
veganVegan
Skip the feta cheese and use a dairy-free hummus to make this wrap entirely plant-based.
low carbLow-carb
Replace the whole wheat tortilla with a large collard green leaf or low-carb wrap for fewer carbs.
spicySpicy
Add sliced jalapeños to the filling or a drizzle of sriracha over the hummus for those who love heat.
grain freeGrain-free
Use gluten-free tortillas or large lettuce leaves instead to accommodate a grain-free diet.
Why this is on our healthy list.
Rich in Fiber
Whole wheat tortillas, chickpeas, and vegetables provide dietary fiber that supports healthy digestion and helps maintain steady energy levels.
High in Plant-Based Protein
Chickpeas and hummus deliver a solid plant-based protein boost, making this wrap a satisfying meal for vegetarians.
Packed with Vitamins
Bell peppers, spinach, and tomatoes contribute vitamin C, vitamin A, and antioxidants that support immune health.
Heart-Healthy Fats
Olive oil and the tahini in hummus provide unsaturated fats that are beneficial for cardiovascular health.
Low in Saturated Fat
This wrap uses minimal feta cheese and focuses on vegetables and legumes, keeping saturated fat low.
Frequently asked questions
Yes, roast the vegetables and chickpeas up to 2 days ahead. Store them in an airtight container in the fridge and rewarm briefly before assembling.
