Save Savor the vibrant flavors of the Mediterranean with these colorful grilled vegetable wraps. This dish combines the smoky aroma of charred zucchini, peppers, and eggplant with the creamy texture of hummus and the sharp tang of crumbled feta cheese, all wrapped in a soft whole wheat tortilla for a fresh and healthy meal.
Save The secret to these wraps lies in the simple marinade of balsamic vinegar and oregano, which highlights the natural sweetness of the bell peppers and red onion. Whether you are looking for a quick lunch or a satisfying weeknight dinner, these wraps offer a Mediterranean escape in every bite.
Ingredients
- 1 medium zucchini, sliced into 1/4-inch strips
- 1 red bell pepper, seeded and sliced into strips
- 1 yellow bell pepper, seeded and sliced into strips
- 1 small red onion, sliced into rings
- 1 small eggplant, sliced into 1/4-inch rounds
- 3 tbsp extra-virgin olive oil
- 1 tbsp balsamic vinegar
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
- 4 large whole wheat tortillas or flatbreads
- 1 cup hummus (store-bought or homemade)
- 3/4 cup crumbled feta cheese
- 1 cup fresh baby spinach leaves
- 1/2 cup cherry tomatoes, halved
- 2 tbsp fresh parsley, chopped
Instructions
- Step 1
- Preheat a grill or grill pan over medium-high heat.
- Step 2
- In a large bowl, whisk together olive oil, balsamic vinegar, oregano, garlic powder, salt, and pepper. Add the zucchini, bell peppers, onion, and eggplant. Toss to coat evenly.
- Step 3
- Grill the vegetables in batches for 3–4 minutes per side, until tender and lightly charred. Remove from heat and set aside.
- Step 4
- Warm the tortillas or flatbreads briefly on the grill or in a dry skillet.
- Step 5
- To assemble each wrap, spread 1/4 cup hummus onto a tortilla. Layer with grilled vegetables, spinach, cherry tomatoes, and crumbled feta. Sprinkle with fresh parsley.
- Step 6
- Roll up tightly, tucking in the sides as you go. Slice in half and serve immediately.
Zusatztipps für die Zubereitung
To ensure perfect results, use a high-quality grill pan and tongs to handle the vegetables without breaking them. Whisk the marinade thoroughly in a large mixing bowl before tossing the vegetables to ensure even coating. This recipe contains wheat, milk, and potentially sesame from the hummus, so check all labels if you have dietary restrictions.
Varianten und Anpassungen
For a vegan version, simply omit the feta or use a plant-based cheese alternative. If you want to boost the protein content, consider adding grilled chicken or crispy falafel to the filling. For gluten-free needs, replace the wheat tortillas with a gluten-free flatbread substitute.
Serviervorschläge
Serve these wraps with a drizzle of refreshing tzatziki or a squeeze of fresh lemon juice for extra brightness. They pair beautifully with a glass of crisp white wine, such as Sauvignon Blanc, for a complete Mediterranean-style meal.
Save With 370 calories and 11 grams of protein per wrap, this meal is a wholesome way to enjoy the flavors of summer all year round. Serve immediately on a platter and enjoy the perfect balance of charred vegetables and fresh herbs.
Recipe Questions
- → How do I grill the vegetables for these wraps?
Preheat your grill or grill pan over medium-high heat. Toss sliced zucchini, bell peppers, onion, and eggplant with olive oil, balsamic vinegar, oregano, garlic powder, salt, and pepper. Grill for 3-4 minutes per side until tender and lightly charred with beautiful grill marks.
- → Can I make these wraps ahead of time?
You can grill the vegetables up to 2 days in advance and store them in the refrigerator. Warm them slightly before assembling. However, it's best to assemble the wraps just before serving to keep the tortillas from becoming soggy.
- → What can I use instead of feta cheese?
For a vegan version, use crumbled tofu seasoned with nutritional yeast, or try a plant-based feta alternative. Goat cheese or ricotta salata also work beautifully as substitutes that maintain the creamy, tangy element.
- → How do I prevent the tortillas from tearing?
Warm the tortillas briefly on the grill or in a dry skillet before filling—this makes them more pliable. Don't overfill the wraps, and roll them tightly while tucking in the sides as you go to create a secure bundle.
- → Can I add protein to make these more filling?
Absolutely! Grilled chicken breast strips work wonderfully with the Mediterranean flavors. Falafel, chickpeas, or even grilled shrimp make excellent protein additions that complement the existing ingredients perfectly.