GF Grilled Veggie Hummus Wrap

Prep time: 35 mins
Cook time: 10 mins
Calories: 505

GRILL: 10 minutes

GF Grilled Veggie Hummus Wrap

Mathew Kadey

This veggie-centric wrap is a bundle of delicious flavors, textures and colors—and it’s ultra-healthy. The hummus and grilled vegetables can be prepared in advance. Assemble the wraps on the day of your picnic.




1/2 cup dry-packed sun-dried tomatoes
1 (14-ounce) can chickpeas, drained and rinsed
3 tablespoons gluten-free tahini
2 tablespoons extra virgin olive oil
2 garlic cloves, chopped
2 teaspoons lemon zest
Juice of 1/2 lemon
1 teaspoon smoked paprika
1/4 teaspoon salt


1 red onion, sliced into 4 wedges
1 medium eggplant, cut into ½-inch slices
2 small zucchini, trimmed and cut lengthwise into 4 slices
1 large red bell pepper, seeded and quartered
1 tablespoon canola oil or grapeseed oil
Salt, to taste
4 gluten-free wraps
1/3 cup roughly chopped parsley
1/2 cup crumbled feta, optional


1. To make hummus, place sun-dried tomatoes in a bowl, cover with hot water and soak 20 minutes. Drain, reserving 3 tablespoons of soaking liquid. Place chickpeas, soaked sun-dried tomatoes, 3 tablespoons of tomato-soaking liquid, tahini, olive oil, garlic, lemon zest, lemon juice, smoked paprika and salt in a food processor container and blend until smooth.

2. Build a medium-hot fire in a charcoal grill or heat a gas grill to medium. Toss onion, eggplant, zucchini and bell pepper with oil and a few pinches of salt. Place vegetables on the grill grate and heat, flipping once, until tender and grill marks appear on both sides. (Do this in batches if your grill isn’t large enough.) Alternatively, prepare vegetables indoors on a grill pan or roast in the oven.

3. Slice roasted onion and bell pepper into small pieces. Let vegetables cool to room temperature.

4. To assemble wraps, spread some hummus over each wrap, leaving a 1/2-inch border around edges. Divide vegetables over each wrap; top each with parsley and feta cheese (if using). Roll up wraps and cut diagonally in half to serve.

Each wrap with hummus contains 505 calories, 23g total fat, 4g saturated fat, 0g trans fat, 0mg cholesterol, 765mg sodium, 71g carbohydrate, 17g fiber, 17g sugars, 19g protein, 29Est GL.
Each tablespoon of hummus contains 38 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 38mg sodium, 4g carbohydrate, 1g fiber, 1g sugars, 1g protein, 2Est GL.

Contributing chef Matthew Kadey, RD is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).

1 serving contains 505 calories, 23g total fat, 4g saturated fat, 0g trans fat, 0mg cholesterol, 765mg sodium, 71g carbohydrates, 17g fiber, 17g sugars, 19g protein.