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Asparagus Wrap with Whipped Avocado Sun-Dried Tomato Spread on a food board ready to eat.

Asparagus Wrap with Whipped Avocado Sun-Dried Tomato Spread

Make ahead for easy weekday lunches, picnics or alfresco dinners; Asparagus Wrap with Whipped Avocado Sun-Dried Tomato Spread. Grill the veggies or roast em' up, serve warm or chilled. This recipe is vegetarian or vegan + easily gluten free.
Total Time 30 minutes
Servings 3 Wraps
Calories 480kcal
Author Traci York | Vanilla And Bean


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


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. 


*For dairy free, omit the goat cheese and in its place add 1/2 an avocado.


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