Garlic Roasted Veggie Wraps

I still remember the first time I made these Garlic Roasted Veggie Wraps. It was one of those busy weeknights where energy was low, but the craving for something genuinely delicious and satisfyingly healthy was high. I rummaged through the fridge, found a colorful assortment of vegetables, and decided to roast them with a generous amount of garlic – because, let’s be honest, garlic makes everything better. The aroma that filled the kitchen as the veggies caramelized in the oven was intoxicating! I quickly warmed some tortillas, slathered them with creamy hummus, piled on the warm, fragrant roasted vegetables, and added a sprinkle of feta for a salty kick. The result? Absolute magic. My family devoured them, even the usually veggie-skeptic teenager declared them “surprisingly awesome.” Since then, these wraps have become a staple in our home. They are incredibly versatile, perfect for clearing out the veggie drawer, fantastic for meal prep, and consistently deliver on flavour. They feel indulgent yet are packed with goodness – a true win-win that I’m thrilled to share. They are proof that simple ingredients, treated well, can create something truly special.

Ingredients

• 1 Large Red Onion: Cut into ½-inch thick wedges. Provides a sweet and pungent base flavour when roasted.
• 1 Large Red Bell Pepper: Seeded and cut into 1-inch pieces. Offers sweetness and vibrant colour.
• 1 Large Yellow or Orange Bell Pepper: Seeded and cut into 1-inch pieces. Adds another layer of sweetness and visual appeal.
• 1 Medium Zucchini: Trimmed and cut into ½-inch thick half-moons. Becomes tender and slightly sweet upon roasting.
• 1 Medium Yellow Squash: Trimmed and cut into ½-inch thick half-moons. Similar to zucchini, adds bulk and absorbs flavours well.
• 1 cup Broccoli Florets: Cut into bite-sized pieces. Adds earthy notes and great texture.
• 1 cup Cherry Tomatoes: Left whole or halved if large. Burst with juicy sweetness when roasted.
• 4-6 Cloves Garlic: Minced or thinly sliced. The star flavour! Adjust amount based on your love for garlic.
• ¼ cup Olive Oil: Extra virgin recommended for flavour. Helps veggies caramelize and prevents sticking.
• 1 tsp Dried Oregano: Adds a classic Mediterranean herbaceous note.
• ½ tsp Dried Basil: Complements the oregano with a slightly sweeter herbal flavour.
• ½ tsp Smoked Paprika (Optional): Adds a subtle smoky depth.
• Salt: To taste (approx. ¾ – 1 tsp). Enhances all the flavours.
• Black Pepper: Freshly ground, to taste (approx. ½ tsp). Adds a gentle spice.
• 6-8 Large Tortillas: Whole wheat, spinach, flour, or gluten-free – your preference. Choose large ones for easier wrapping.
• 1 cup Hummus: Plain or flavoured (like roasted garlic or red pepper). Acts as a creamy, flavourful binder.
• Optional additions: Crumbled feta cheese, goat cheese, fresh spinach or arugula, cooked chickpeas, or grilled chicken strips.

Instructions

1. Preheat & Prep: Preheat your oven to 400°F (200°C). Line one or two large baking sheets with parchment paper for easy cleanup. If using two sheets, ensure your oven can heat both evenly, or plan to rotate them halfway through.
2. Chop the Vegetables: Prepare all your vegetables as described in the ingredients list (red onion, bell peppers, zucchini, yellow squash, broccoli). Place them in a large mixing bowl. Keep the cherry tomatoes and minced garlic separate for now. Uniform sizing helps ensure even cooking.
3. Season the Main Veggies: Drizzle the chopped vegetables (excluding tomatoes and garlic) in the bowl with the olive oil. Sprinkle generously with dried oregano, dried basil, smoked paprika (if using), salt, and freshly ground black pepper. Toss everything together thoroughly until the vegetables are evenly coated with oil and seasonings. Don’t be shy with the tossing – you want every piece to get some flavour love.
4. First Roasting Stage: Spread the seasoned vegetables in a single layer across the prepared baking sheet(s). It’s crucial not to overcrowd the pan(s). If the vegetables are piled up, they will steam instead of roast, and you won’t get those delicious caramelized edges. Use two sheets if necessary. Roast for 15 minutes.
5. Add Tomatoes & Garlic: After 15 minutes, remove the baking sheet(s) from the oven. Add the cherry tomatoes and minced garlic to the pan(s). Gently toss or stir the vegetables directly on the sheet(s) to distribute the tomatoes and garlic evenly. Adding garlic later prevents it from burning and becoming bitter, while the tomatoes need less time to roast until just burst.
6. Second Roasting Stage: Return the baking sheet(s) to the oven. Roast for another 15-20 minutes, or until the vegetables are tender, slightly charred, and caramelized around the edges. The broccoli should be tender-crisp, the peppers softened, and the onions sweet. Keep an eye on the garlic to ensure it doesn’t burn.
7. Rest the Veggies: Once roasted to perfection, remove the vegetables from the oven and let them cool slightly on the baking sheet for 5-10 minutes. This makes them easier to handle when assembling the wraps.
8. Warm the Tortillas (Optional but Recommended): While the vegetables are cooling, gently warm the tortillas. You can do this by wrapping them in a slightly damp paper towel and microwaving for 20-30 seconds, or by warming them one by one in a dry skillet over medium heat for about 15-20 seconds per side. Warming makes them more pliable and less likely to tear.
9. Assemble the Wraps: Lay a warmed tortilla flat on a clean surface. Spread a generous layer of hummus evenly over the tortilla, leaving about a ½-inch border around the edges.
10. Fill the Wraps: Spoon a hearty portion of the roasted vegetables onto the center of the tortilla, over the hummus. If using optional additions like feta cheese, fresh spinach, arugula, chickpeas, or chicken, layer them on top of the roasted vegetables now.
11. Wrap it Up: Fold in the two sides of the tortilla first (the left and right edges). Then, tightly fold the bottom edge up and over the filling. Continue rolling upwards to form a snug wrap. The initial side folds help keep the filling contained.
12. Serve Immediately: Slice the wrap in half diagonally (if desired) and serve immediately while the vegetables are still warm and the tortilla is soft. Enjoy the deliciousness!

Nutrition Facts

• Servings: Approximately 6-8 wraps (depending on tortilla size and filling amount).
• Calories per Serving: Estimated 350-450 calories per wrap (will vary based on tortilla type, amount of oil/hummus, and optional additions).
• Fiber: High in dietary fiber from the vegetables and whole wheat tortillas (if used), promoting digestive health and satiety.
• Vitamins & Minerals: Excellent source of Vitamin C (from bell peppers and tomatoes), Vitamin A (from peppers), and various B vitamins. Also provides potassium and other essential minerals.
• Healthy Fats: Contains monounsaturated fats primarily from the olive oil and potentially the hummus (tahini), which are beneficial for heart health.
• Plant-Based Goodness: Naturally rich in phytonutrients and antioxidants from the diverse range of colourful vegetables.
• Sodium: Be mindful of added salt and the sodium content in store-bought hummus and tortillas if sodium intake is a concern.

(Note: These are estimates. Actual nutritional values will vary based on specific ingredients, brands, and portion sizes used.)

Preparation Time

• Total Time: Approximately 45-55 minutes
• Prep time: 15-20 minutes (washing and chopping vegetables)
• Cook time: 30-35 minutes (roasting time)
  This recipe involves mostly hands-off cooking time while the vegetables roast beautifully in the oven, making it manageable even on busier days. The active preparation involves chopping the vegetables and assembling the wraps.

How to Serve

These Garlic Roasted Veggie Wraps are fantastic on their own, but here are some ways to elevate the serving experience:

• With Dips:
  • Serve with extra hummus on the side for dipping.
  • A cool, creamy Tzatziki sauce complements the warm roasted veggies beautifully.
  • A dollop of plain Greek yogurt or a dairy-free yogurt alternative.
  • A zesty lemon-tahini dressing.
  • Your favourite creamy ranch or avocado-based dressing.
• As Part of a Larger Meal:
  • Lunchbox Star: Pack a wrap (slice in half for easier handling) alongside some fruit, nuts, or yogurt for a balanced packed lunch. Ensure it’s wrapped tightly or secured with parchment paper/foil.
  • Light Dinner: Pair a wrap with a simple side salad (like a mixed greens with lemon vinaigrette) or a cup of soup (tomato basil or lentil soup works well).
  • Picnic Perfect: These wraps hold up reasonably well when made slightly ahead, making them ideal for picnics or potlucks.
  • Appetizer Style: Slice the wraps into 1-inch thick pinwheels and arrange them on a platter for a colourful and healthy party appetizer. Secure with toothpicks if needed.
• Presentation:
  • Slice wraps diagonally for a more appealing look that showcases the colourful filling.
  • Wrap the bottom half in parchment paper or foil for easier handling, especially if serving outdoors or to kids.
  • Garnish the plate with a sprinkle of fresh parsley or a lemon wedge.

Additional Tips

1. Veggie Versatility is Key: Don’t feel limited by the vegetables listed! This recipe is incredibly forgiving. Swap or add other roasting-friendly vegetables like mushrooms (cremini or button), asparagus spears (add in the last 15 mins), cauliflower florets, sweet potato cubes (may need slightly longer roasting time), Brussels sprouts (halved), or eggplant cubes. Use what’s in season or what’s lingering in your crisper drawer.
2. Boost the Protein: To make these wraps even more substantial, incorporate a protein source. Add a can of rinsed and drained chickpeas or white beans to the vegetables during the last 10-15 minutes of roasting. Alternatively, layer in some cooked quinoa, lentils, crumbled tempeh, baked tofu slices, shredded rotisserie chicken, or grilled shrimp when assembling the wraps.
3. Cheese & Creaminess Variations: While hummus is fantastic, explore other spreads! Try baba ghanoush, white bean dip, pesto (nut-free if needed), cream cheese (dairy or non-dairy), or a smear of mashed avocado mixed with lime juice and salt. For cheese lovers, besides feta, try crumbled goat cheese, shredded mozzarella (which will melt slightly from the warm veggies), or a sprinkle of nutritional yeast for a cheesy, vegan flavour.
4. Master the Roast – Don’t Crowd the Pan: This is crucial for achieving that desirable caramelization. If the vegetables are too close together, they release moisture and end up steaming instead of roasting. Ensure there’s space between the pieces on the baking sheet. Use two sheets if your veggie haul is large. A single layer is paramount for texture and flavour development.
5. Meal Prep Magic: These wraps are excellent for meal prepping. Roast a large batch of the vegetables over the weekend. Store them in an airtight container in the refrigerator for up to 4 days. When ready to eat, you can gently reheat the veggies in the microwave or enjoy them cold/room temperature. Assemble the wraps just before serving to prevent the tortillas from becoming soggy. You can also pre-portion hummus into small containers.
6. Tortilla Tactics: Choose your tortillas wisely based on preference and dietary needs – whole wheat for extra fiber, spinach or sun-dried tomato for colour and flavour, low-carb options, or certified gluten-free tortillas made from corn, rice, or almond flour. Remember to warm them slightly before wrapping for maximum pliability. Larger burrito-sized tortillas make wrapping easier.
7. Spice It Up or Down: Adjust the seasoning to your liking. Love heat? Add a pinch of red pepper flakes or a dash of cayenne pepper along with the other seasonings. Prefer different herbs? Try dried thyme, rosemary, or an Italian seasoning blend. You can also finish the wraps with a drizzle of balsamic glaze or a squeeze of fresh lemon or lime juice before rolling them up for extra brightness.
8. Garlic Intensity Control: The amount of garlic is flexible. If you adore garlic, feel free to add more cloves. If you prefer a milder flavour, use fewer cloves or even substitute with ½ teaspoon of garlic powder added along with the other dried seasonings (though fresh offers the best roasted flavour). Roasting mellows the garlic significantly, making it sweet and nutty rather than harsh.

FAQ

Q1: Can I make these Garlic Roasted Veggie Wraps vegan?
A1: Absolutely! The core recipe is naturally vegan if you ensure your tortillas and hummus are vegan (most are, but always check labels). Simply omit any dairy cheese like feta. To add creaminess or a cheesy flavour, consider using a vegan feta alternative, nutritional yeast sprinkled over the veggies, or a cashew-based cream cheese spread on the tortilla.

Q2: How can I make this recipe gluten-free?
A2: Easily! The filling (roasted vegetables and hummus) is naturally gluten-free. The only modification needed is to use certified gluten-free tortillas. There are many great options available made from corn, rice flour, almond flour, cassava flour, or gluten-free blends. Just choose your favourite brand.

Q3: How do I store leftover roasted vegetables or assembled wraps?
A3: Store leftover roasted vegetables in an airtight container in the refrigerator for up to 4 days. It’s best to store the components separately (veggies, hummus, tortillas) and assemble the wraps just before eating to prevent sogginess. If you do have leftover assembled wraps, wrap them tightly in plastic wrap or foil and store them in the fridge for up to 24 hours, though the tortilla may soften.

Q4: Can I reheat the wraps?
A4: Yes, though assembled wraps are often best enjoyed fresh or cold/room temp. To reheat an assembled wrap, you can try microwaving it briefly (30-60 seconds), but the tortilla might get chewy. A better method is to heat it in a dry skillet over medium-low heat for a few minutes per side, or in a toaster oven or air fryer at around 350°F (175°C) for 5-8 minutes, until warmed through and slightly crisped. If reheating just the vegetables, microwave them or briefly warm them in a skillet before assembling a fresh wrap.

Q5: Are these wraps good for meal prep?
A5: Yes, they are excellent for meal prep! As mentioned in the tips, roast a large batch of vegetables ahead of time and store them in the fridge. You can also portion out hummus. When you’re ready for a meal, simply warm a tortilla, spread with hummus, add the pre-roasted veggies (cold, room temp, or quickly reheated), and wrap. It makes for incredibly quick and healthy lunches or dinners throughout the week.

Q6: How can I make these wraps more kid-friendly?
A6: To appeal to younger or pickier eaters, you can:

• Cut the vegetables into smaller, more manageable pieces before roasting.
• Focus on milder, sweeter vegetables they might already like, such as bell peppers, zucchini, and sweet potatoes (adjust roasting time).
• Reduce the amount of garlic or onion if those flavours are too strong.
• Let them assemble their own wrap, choosing which veggies to include.
• Serve the roasted veggies alongside the tortilla and hummus separately (deconstructed wrap).
• Add a familiar element like shredded mild cheddar cheese.

Q7: Can I use frozen vegetables for this recipe?
A7: While fresh vegetables yield the best texture and flavour for roasting, you can use frozen vegetables in a pinch. Do not thaw them first. Spread them directly onto the baking sheet, toss with oil and seasonings (you might need slightly more oil), and roast. They may release more water, so roasting at a slightly higher temperature (425°F/220°C) and ensuring they are in a single layer is crucial. They might not get as caramelized as fresh veggies, and the texture might be softer. Broccoli, cauliflower, and bell pepper strips tend to work better than very high-water content frozen veggies.

Q8: My vegetables seem too oily or too dry after roasting. What went wrong?
A8: If they seem too oily, you might have used a bit too much olive oil, or perhaps the vegetables released a lot of water which mixed with the oil. Next time, reduce the oil slightly. You can also blot the roasted veggies gently with a paper towel before assembling the wraps. If they seem too dry, you likely didn’t use enough oil, or perhaps roasted them for too long or at too high a temperature without enough oil coating. Ensure the veggies are evenly coated before roasting. A light, even coating is key – enough to facilitate roasting and prevent sticking, but not so much that they become greasy.

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