My Favorite Grilled Veggie Hummus Wrap

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Grilled Veggie Hummus Wrap is a tasty vegetarian meal for the summer, or any time of the year. It has warm grilled vegetables with fresh cold veggies for a crunchy and satisfying vegan sandwich. Portobello mushrooms are flavorful and have a chewy texture. If you’re trying to eat more vegetables and miss the feeling of eating chicken or beef, portobellos may be a good substitute for the texture.

Nutrition Notes

I chose a whole wheat tortilla for this hummus wrap. This one is 1.5 ounce/45 grams If you like, choose a larger one. It contains 3 grams of fiber per wrap: a little higher than white tortillas. Whole grains also contain more nutrients like phosphorus and magnesium, and are associated with a lower risk of some chronic diseases! Learn more from the Whole Grains Council website.

Spinach or sun-dried tomatoes would be colorful, nutritious options. I also like flaxseed multigrain wraps: I have found rectangular ones.

A whole cup of grilled portobello mushrooms (plain) is a light choice, with only 35 calories, according the USDA FoodData Central.

Ingredients for Grilled Veggie Hummus Wrap

• Portobello mushroom cap
• Zucchini
• Hummus
• Whole wheat tortilla
• Spring mix
• Cucumber 
• Red bell pepper
• Fresh cilantro 

Preparation Tips

I suggest reheating your vegetables and hummus first in the microwave, or in a nonstick saute pan on the stove. I used portobello mushrooms and zucchini that I had grilled over charcoal the day before. Here are the mushroom caps marinating with balsamic vinegar and chopped green onions.

Then heat your tortilla just briefly until it is pliable. If you try to cook the tortilla with the hummus and veggies until they are all warm, the tortilla will become crisp and crumble, and you will have a plate of loose vegetables with crunchy tortilla pieces instead of a nicely wrapped sandwich: trust me, I have done this! It is still tasty, but a mess to eat.

If you are grilling vegetables fresh for this meal, they will be hot already so just slice them carefully. I recommend grilling in large pieces: like slicing the zucchini in half and cooking the mushroom caps whole. Then you have a lesser chance of losing some between the bars of the grill. You could also just microwave them to save time.

Microwave the hummus and spread it in the middle of a heated tortilla.

Another option is to have the whole veggie hummus wrap cold – but I find it more satisfying with the warm and cold combo.

Then, you will want to have your raw veggies like the spring mix, cucumbers, and peppers chopped and ready to go.

Variations

This grilled veggie hummus wrap recipe is totally flexible. If you don’t have portobellos or zucchini handy, try other grilled mushrooms, grilled peppers, onions, carrots, or tofu.

For raw vegetables, any kind of lettuce would be fine, or baby kale, spinach, or Swiss chard (just remove the tough main stem first). Try sliced avocados, shredded cabbage, sliced pitted olives, or chopped tomatoes too.

If you would like a spicy hummus wrap, start with jalapeno hummus, drizzle with sriracha sauce, or include hot salsa, sliced Italian hot peppers, pepper relish, or pickled or fresh jalapenos.

You could also try black bean dip or vegetarian refried beans instead of hummus.

If you serve this cold, this is an easy meal to pack for a picnic, for work or school, or for a hike. I may just take it on my next road trip too. It will be OK with ice packs/temperature control for a few hours. I would not make it the night before though so it doesn’t get soggy.

More Recipes You May Enjoy

• Vegan Hummus Layered Dip
• Butternut Squash Walnut Flatbread
• One-Pan Pasta with Chickpeas and Tomatoes
• Crispy Baked Cauliflower Bites

My Favorite Grilled Veggie Hummus Wrap

Melissa Altman-Traub MS, RDN, LDN

Grilled Veggie Hummus Wrap is a tasty vegetarian meal for the summer, or any time of the year. It has warm grilled vegetables with fresh cold veggies for a crunchy and satisfying vegan sandwich.

5 from 10 votes

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Prep Time 5 minutes mins

Cook Time 2 minutes mins

Total Time 7 minutes mins

Course Main Course

Cuisine Mediterranean

Servings 1

Calories 271 kcal

Equipment

• Indoor grill, microwave, oven, or stove

Ingredients

  

1x2x3x

• ½ grilled, sliced portobello mushroom cap
• ½ cup grilled chopped zucchini
• ¼ cup hummus
• 1 whole wheat tortilla (1.5 oz.)
• ¼ cup spring mix
• ⅛ chopped cucumber peeled and seeded
• ¼ cup red bell pepper, chopped
• 1 teaspoon cilantro fresh

Instructions

 

• Heat the sliced portobello mushrooms and zucchini for a minute in the microwave.
• Heat the hummus in a microwave safe bowl for 20 seconds.
• Heat the tortilla in the microwave for 20 seconds or on an indoor grill set at 375 degrees F for a minute on each side.
• Spread the hummus on the tortilla. Add the sliced portobello mushrooms and zucchini.
• Top with the spring mix, cucumbers, red peppers, and cilantro. Roll up and enjoy!

Notes

The nutrient estimate is from the Spoonacular API, which is based mainly on the USDA database.

Nutrition

Calories: 271kcalCarbohydrates: 38gProtein: 11gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 533mgPotassium: 602mgFiber: 9gSugar: 7gVitamin A: 1456IUVitamin C: 62mgCalcium: 126mgIron: 3mg

Keyword Hummus, Portobello, Summer, Vegan

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