Grilled Veggie and Hummus Wraps

Vegetarian
Gluten Free
Health score
37%
Grilled Veggie and Hummus Wraps
20 min.
4
237kcal

Suggestions


Looking for a healthy, quick, and satisfying meal that is both vegetarian and gluten-free? These Grilled Veggie and Hummus Wraps are perfect for any time of the day! Packed with fresh, grilled vegetables like eggplant, red bell pepper, and red onion, this wrap is bursting with flavor. The addition of creamy hummus and a sprinkle of feta cheese gives it a rich and satisfying texture, while the avocado-butter lettuce salad adds a fresh and crunchy element. Whether you're serving it as an appetizer, snack, or a light meal, this wrap is sure to impress your guests or make for a delightful lunch on the go. Plus, it's easy to make and ready in just 20 minutes! The combination of grilled veggies and wholesome ingredients makes this recipe a great choice for those looking to eat clean and enjoy a Mediterranean-inspired meal. It's the perfect balance of healthy fats, protein, and carbs—leaving you feeling full, nourished, and satisfied. Grab a whole-grain flatbread and let the grill do the magic in bringing out the natural sweetness of the vegetables. You’ll love how simple yet delicious this wrap is!

Ingredients

  • servings avocado-butter lettuce salad 
  • 12 ounce eggplant cut into 1/2-inch-thick slices
  • 0.5 cup feta cheese crumbled
  • 0.3 cup flat-leaf parsley fresh chopped
  • ounce water plain
  • 0.1 teaspoon kosher salt 
  • tablespoons olive oil divided
  •  bell pepper red seeded quartered
  • inch onion red
  • 7.6 ounce whole-grain flatbreads light (such as Flatout )

Equipment

  • frying pan
  • grill
  • grill pan

Directions

  1. Heat a large grill pan over medium-high heat.
  2. Brush onion, bell pepper, and eggplant with 1 tablespoon oil.
  3. Add onion and bell pepper to pan; cook 3 minutes on each side or until grill marks appear.
  4. Remove from pan.
  5. Add eggplant to pan; cook 3 minutes on each side or until grill marks appear.
  6. Remove from pan; coarsely chop vegetables.
  7. Combine vegetables, remaining 1 tablespoon oil, parsley, and salt; toss to combine.
  8. Spread 1/4 cup hummus over each flatbread, leaving a 1/2-inch border around edges. Divide vegetables over each flatbread; top each serving with 2 tablespoons cheese.
  9. Roll up wraps, and cut diagonally in half.

Nutrition Facts

Calories237kcal
Protein13.54%
Fat60.69%
Carbs25.77%

Properties

Glycemic Index
42.88
Glycemic Load
2.47
Inflammation Score
-8
Nutrition Score
18.283478363701%

Flavonoids

Delphinidin
72.88mg
Apigenin
8.09mg
Luteolin
0.23mg
Isorhamnetin
0.06mg
Kaempferol
0.07mg
Myricetin
0.56mg
Quercetin
0.4mg

Nutrients percent of daily need

Calories:236.67kcal
11.83%
Fat:16.75g
25.77%
Saturated Fat:4.33g
27.04%
Carbohydrates:16g
5.33%
Net Carbohydrates:9.27g
3.37%
Sugar:4.35g
4.83%
Cholesterol:16.69mg
5.56%
Sodium:506.54mg
22.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.41g
16.82%
Vitamin K:71.51µg
68.11%
Vitamin C:45.07mg
54.63%
Manganese:0.68mg
34.19%
Vitamin A:1396.21IU
27.92%
Fiber:6.73g
26.94%
Folate:92.13µg
23.03%
Phosphorus:194mg
19.4%
Copper:0.38mg
19.25%
Vitamin B6:0.36mg
17.83%
Magnesium:61.43mg
15.36%
Vitamin B2:0.26mg
15.05%
Calcium:129.65mg
12.97%
Vitamin B1:0.18mg
12.3%
Zinc:1.83mg
12.22%
Potassium:423.53mg
12.1%
Vitamin E:1.8mg
11.98%
Iron:2.12mg
11.76%
Vitamin B3:1.41mg
7.07%
Selenium:4.59µg
6.55%
Vitamin B5:0.61mg
6.08%
Vitamin B12:0.32µg
5.28%
Source:My Recipes