Make ahead for easy weekday lunches, picnics and alfresco dinners; Asparagus Wrap with Whipped Avocado Sun-Dried Tomato Spread. Grill the veggies or roast em’ up! This recipe is vegetarian and easily vegan.
Table of Contents
Nest Box Update
The Chickadee saga has come to an end. I very much miss seeing and hearing the activity at their nest box everyday.
The dee’s had six eggs. That was the last we checked the box until after the hatchlings fledged. They left their nest box completely without our knowing it. Perhaps under the cover of darkness early in the morning, when many birds fledge. It happened so quickly. One day they were there. The next, gone.
It was with anticipation that we opened the box after the calls of the little dees fell silent and there was no sign of the adults. We were hopeful of an empty nest. But as we slowly opened the box we found three little lifeless bodies under developed. They didn’t make it.
We’ll never know why. So Rob and I focused on the three that fledged with gratitude and a little celebration of their new life.
More beautiful little dees off into the world.
The two other boxes in the forest? They both have nests and one is occupied, but we don’t know with how many eggs. We’ll continue to monitor that one.
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.
A Few Recipe Notes
- But you don’t need a grill to make this wrap happen. Instead of grilling the veggies, they can be roasted.
- 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!
Bring on Summer!
the recipe
Asparagus Wrap with Whipped Avocado Sun-Dried Tomato Spread
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.
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!
That spread looks pretty yummy. Sun-dried tomatoes are one of my favorite things. Great flavor combinations.
Hi Hanna! Thank you for your note. I hope you enjoy the recipe! :D
This is a delicious spread, Traci! I love the fact that even a spread can be healthy!
It’s always a little sad when you’ve been watching a nest for a while and then all of a sudden the birds are just gone! I guess that’s what happens though haha! These wraps are just beautiful, Traci!! I love the grilled veggies and that avocado spread, yum!! I’d love to have one for lunch today :)
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
This wrap looks healthy, fresh, and delicious! That sun dried tomato spread sounds like the perfect creamy element to top everything off. Love!
Thank you Annie… that spread has so many possibilities! :D
These are such a showstopper and will be excellent picnic food this summer. :)
Thank you so much Danielle! :D
Hi Traci, these are gorgeous! (and I don’t just mean how they look). I would love to pack a stack for an ocean side picnic this summer. Dreamy. Sorry to hear about the baby chicks, that must have been a sad discovery, but how wonderful that 3 soared with the help of you and Rob and your beautiful nest boxes.
Hiiii Kelly! Thank you my dear! An ocean side picnic sounds absolutely lovely…. Dreamy, yes! I’d love to join you!
What a great idea for a fresh summer lunch! Yum! I often have a ton of veggies that I’m trying to combine into one meal before they go bad – I’ve never thought of roasting them and putting them in a wrap! I have to say, your chickadee story made me tear up a little. Nature can be cruel! But I love that you focus on the positive. Cheers! :)
Hi Katherine! And what a great idea – using up those veggies. I imagine there are SO many combinations one could stuff into this wrap! And I understand the tears.. it’s so hard.
I love everything about this post, the way the asparagus looks in the cut wrap, that sundried tomato spread, the wonderful gif, and the sad story of the birds…we’ve been there and it’s so hard!
Thank you so much Sue! It is SO hard.. the good with the bad (I wish there were no bad though…).
Awwwww, I’m so sad to hear that three of the babes didn’t make it. That breaks my animal lovin’ heart. But, I adore your outlook and attitude, Traci! It is a beautiful think that three of them DID make it! Off into the world they go! <3
Anyways, I've loved these wraps since the second I saw them on Instagram!! They look absolutely DELICIOUS, my dear! I absolutely love me some asparagus, so I adore that these wraps really let them shine! Plus I could probably bathe in that whipped avocado sun dried tomato spread!!! Serious lunch goals going on here! Pinned! Cheers, dear! XO
It’s tough, Chey. But we’ll forge ahead next nesting season with more boxes and opportunities for songbirds to nest. Asparagus is SO good right now, but their season is so short.. I’m trying to make the most of it! Thank you for your pin!
Oh no, what a sad ending to the chickadee story… :(
I’m so sorry to hear that but at least you and Rob did your best to help them.
On a brighter note, these wraps look so fresh and delicious. That spread with the grilled veggies sounds like a magical combo. Now I just need to plan a picnic to bring them with! :)
I know, Sarah… so hard. : ( But yes, we did all we could. I’ve read about this happening even in natural cavities… I was SO hopeful. But those three that made it.. makes me happy. A picnic is a must, Sarah!
I absolutely love veggie wraps and this is the prettiest one. I like the spread with the sundried tomatoes and cheese. Such a neat neat idea. Those asparagus tho..love it. Happy weekend my dear.
xox
Thank you Asha! So much flavor, with a bit of crunch. I’m enjoying all the asparagus I can before the season is out!
I LOVE veggie wraps during the spring and summer Traci. That spread sounds amazing. And these also look amazing. So pretty for a little summer garden party! So nice and healthy. I will definitely be giving this recipe a try! Happy weekend!
I’m with you Mary Ann! Me too. I hope you enjoy the recipe!
Hellooo…lover ;) Can’t wait to fall in love with these all summer long. Thanks again for your awesome recipes (and pics)!
Hey Stephanie! I hope you enjoy the wraps and thank you for your kind words :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
Just gorgeous! Almost too pretty to eat! I can see these at a shower or any kind of summer celebration as well. Beautiful.
Thank you Mimi!
I love the dee stories! And these wraps look ah-mazing.💟💟
Thank you Deb!!
All I can say is YUM, Traci! I love everything about this recipe. It’s healthy, delicious and colorful. I’ve never thought of using asparagus in a wrap but that’s such a great idea – asparagus is one one favorite veggies so l’m always looking for new ways to use it. And the spread is beyond delicious – love the goat cheese in there. It would make a great dip on it’s own. Sorry about the baby bird situation- but it’s nice to think that three of them are out there tweet up a storm!
I know, that goat cheese… and it’s crazy creamy with that avocado! Talk about flipping switches! lol! I love the texture of this wrap.. I like the asparagus a bit crunchy while Rob, more on the softer side. There’s always a debate.