Make ahead for easy weekday lunches, picnics and alfresco dinners; Asparagus Wrap with Whipped Avocado Sun-Dried Tomato Spread. Tender veggies are rolled into a flour tortilla with a rich and delicious herbed goat cheese sun-dried tomato spread with greens and sunflower seeds. Grill the veggies or roast em’, either way this wrap is a winning combination flavor and texture! This recipe is vegetarian and easily vegan.
Asparagus Season
With Spring quickly slipping away and asparagus season so short, I find myself with a refrigerator full of it whipping up new and old favorites. I’ve already made Lemon Garlic Orzo with Roasted Veggies, my Avocado with Roasted Asparagus on Multigrain Toast, and this easy Flatbread Pizza.
For this recipe, I fired up the grill and gave these veggies a good char before stuffing them into a wrap smeared with a tangy avocado, goat cheese, sun-dried tomato spread. I added a bit of sunflower seeds for crunch and a hint of red pepper flakes for a tiny kick.
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How to Make Grilled Asparagus Wraps
These veggie wraps are so good for a light dinner, picnics or weekday lunches. You can make them ahead so they’re ready when you are!
You can grill or roast the veggies until tender. Roasting takes a bit longer, but the results are similar; tender, juicy and loaded with flavor!
Traci’s Tips
- Easily Vegan Spread: The spread takes all of a few minutes to whip up. It’s SO tangy, creamy and rich. If dairy free, omit the goat cheese and in its place, add another 1/2 avocado.
- There seems to be a debate on the continuum of crisp vs soft grilled/roasted veggies. Some like their veggies tender crisp while others prefer a softer texture. Keep this in mind when grilling or roasting veggies.
- If you like veggies a bit softer, keep them on the grill or in the oven a few minutes longer. Prefer crisper grilled veg? Take them off the heat earlier. Testing the veggies as they grill/roast will ensure they’re cooked to your preference.
And for your next picnic or road trip… Whip these wraps up, then let em’ hang out in the fridge while you make Broccoli Slaw and Fresh Cherry Limeade!
Asparagus Wrap with Whipped Avocado Sun-Dried Tomato Spread
Servings:3 Wraps
Calories:480kcal
Make ahead for easy weekday lunches, picnics and alfresco dinners; Asparagus Wrap with Whipped Avocado Sun-Dried Tomato Spread. Tender veggies are rolled into a flour tortilla with a rich and delicious herbed goat cheese sun-dried tomato spread with greens and sunflower seeds. Grill the veggies or roast em', either way this wrap is a winning combination flavor and texture! This recipe is vegetarian and easily vegan.
Ingredients
For the Spread:
- 1 Avocado *1 1/2 if dairy free
- 3 oz (85g) Goat Cheese *omit for dairy free and see note
- 2 Tbs Sun Dried Tomatoes (packed in oil) rinsed, drained and diced
- 1 tsp Fresh Lemon Juice
- 1/4 tsp Red Pepper Flakes
- 1/4 tsp Fine Sea Salt
- 2 Tbs Chopped Fresh Herbs like basil, parsley and/or thyme
For the Wrap:
- 12 oz (340g) Fresh Asparagus this is about 1/2 a bunch or 12 spears
- 1 Large Red Bell Pepper sliced in 1/2″ (12mm) wide pieces
- 1/2 Large Purple (or red) Onion
- 1 Tbs + 1/2 tsp Extra Virgin Olive Oil
- 1 C (45g) Baby Spinach Leaves packed
- 3 10″ (25cm) Whole Wheat Wraps gluten free if needed
- 3 Tbs Hulled Sunflower Seeds
- Salt and Pepper to taste
- 1 Lemon
Instructions
For the Spread:
- In the bowl of a food processor fitted with the S blade, add the avocado, goat cheese (more avocado if dairy free – see note*), sun-dried tomatoes, lemon juice, pepper flakes, salt and herbs. Process until smooth and airy. About 1 minute. Stop to scrape down bowl at least once.
- Store in a lidded container in the refrigerator until ready to use. *Any leftovers can be used for additional wraps or dip.
For the Wrap:
- A. ON THE GRILL: The amount of time it takes to grill the asparagus will depend on the thicknesses of the asparagus and on how many times the grill lid is opened and for how long. Keep an eye on them and test as you go. They should be tender, and still have a bit of crispness to them – not mushy. Heat grill to 400F (204C). Snap the tough ends off the asparagus. If the ends still seem tough, use a vegetable peeler to shave off a thin outer layer of the tough stems. Toss the asparagus, and sliced bell pepper with 1 Tbs of oil making sure the veggies are evenly coated. Rub the remaining tsp of oil on the cut side of the onion. Place the onion on the grill first, cut side down for 4 minutes. To the grill, add the bell pepper in a vegetable basket and grill, turning occassionally for 4 minutes. Keep an eye on the onion in the mean time and flip it over after about 8 minutes total. Add the asparagus to the grill and grill on each side for about 4 minutes. All the veggies will come off the grill at about the same time. If the asparagus seems too crunchy, turn the grill off, remove the other veggies and allow the residual heat to cook the asparagus for a minute or two longer.B. IN THE OVEN: Preheat oven to 400F (204C) and set oven rack in the center. Line two sheet pans with parchment paper. Snap the tough ends off the asparagus. If the ends still seem tough, use a vegetable peeler to shave off a thin outer layer of the tough stems. Slice the onions into 1/2″ (12mm) thick 1/2 moons. Place all the veggies on a one of the sheet pans and toss with oil making sure the veggies are evenly coated. Transfer the asparagus to the other pan. Place the onions and bell peppers in the oven and roast for 10 minutes, then place the asparagus in the oven and roast all the veggies together for an additional 15-20 minutes turning the veggies once during roasting. The asparagus should be tender, have a slight crunch but not be mushy. Adjust cooking time as needed. Remove from oven.
Once the veggies are cool enough to handle. cut the asparagus in 1/2 and slice the onion into long thin pieces. Assemble and serve while the veggies are still warm or assemble and chill (more instructions below).
To Assemble:
- Generously slather a scoop of spread within one inch of the edge of the wrap, in a square shape. Sprinkle sunflower seeds over the spread then build the veggie layers. Start with a layer of spinach leaves, then add the asparagus alternating stems and tips, top with onions and bell peppers. Sprinkle more sunflower seeds on top, add a pinch of salt and a few grinds of pepper. Sprinkle a bit of fresh lemon juice over the top. Wrap the veggies up by first folding in the sides of the wrap, then rolling, keeping the edges tucked in, from one side of the other.
- If prepping ahead, wrap in parchment paper and store in a lidded container in the refrigerator. If serving right away, slice wrap in 1/2 and place a pic on both sides to hold wrap in place. The wraps will stay fresh for up to two days in the refrigerator.
Notes
*For dairy free, omit the goat cheese and in its place add 1/2 an avocado.
Nutrition is provided as a courtesy and is an estimate. If this information is important to you, please have it verified independently.
Calories: 480kcal | Carbohydrates: 45g | Protein: 17g | Fat: 29g | Saturated Fat: 8g | Cholesterol: 13mg | Sodium: 616mg | Potassium: 963mg | Fiber: 14g | Sugar: 10g | Vitamin A: 3720IU | Vitamin C: 92mg | Calcium: 195mg | Iron: 6mg
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These wraps are absolutely delicious. The spread is divine. And in the midst of a California heatwave, a meal that saved us! Thank you, Tracy.
Hi Celesta! So happy to hear you enjoyed the wraps! Aren’t they a nice surprise? Augh… the heat (!!) Hope y’all are keeping cool. Thank you for your note, Celesta and for sending a smile!
This was so so so delicious!! I even ate the leftover spread with some baked pita chips. I might just have to make the spread as a dip when asparagus is no longer in season <3
Hey Alexandra! Thank you for your note. That leftover spread… I understand. I have one similar to this one here: that’s even a bit bolder! Indeed the spread (!!) the SPREAD! I’m so happy you enjoyed the recipe! Hooray!
Thank you for the other recipe!!! I’ll be trying that one this weekend ;)
By the way, I was looking for dip ideas and searched your site for Dips – no, then Appetisers and snacks and it was not there! Luckily I remembered this conversation and found it that way. But you might want to check your labelling. Looking forward to making the goat cheese canapés this weekend. :)
Thank you for your note Alexandra! I’ll have to add dips to my appetizers and snacks… thank you for your note! I looove those canapes! SO good with a glass of red! Enjoy and thank you again for your feedback :D
Grilling asparagus is my favorite way to prepare it and I love how it’s the feature ingredient of this wrap. The spread sounds delicious and versatile. Such a beautiful presentation, Traci. Glad to hear that half of the chickadees managed to fledge. I think that’s a pretty good success rate though I know in our hearts we want them all to survive. Perhaps one of them will return to the box next year!
Thank you so much Jean. There was a debate about the asparagus.. tender crisp or with a softer bite. It’s never settled :D Thank you for your words on the dees. I would love if one returned to it’s home next year! We’ll be ready, and with more boxes to choose from! :D