Spiced Roasted Veggie Wraps, Three Ways

My current school schedule involves driving to Raleigh three days a week for an externship.

I've enjoyed the externship so far, even though it is a thirty minute drive there and back.  As much as I thought I would love being in graduate school,  it turns out that studying and writing by yourself in the library is only fun for so long.

It feels sooooo good to interact with other people and to write about real issues and cases that matter right now.

The one downside of my externship is that I don't have time for lunch. Two days a week, I work from 9 to 12 and then have to be back on campus for class at 1.

So, I eat lunch in the car.

Not ideal, but not exactly the worst situation either. The only problem is that my usual lunches consist of leftovers or some variation on these salads, neither of which work very well when you're trying to steer a car and eat at the same time.

My new favorite lunch option--> the wrap. Versatile, delicious, and very easy to eat with one hand while merging onto the interstate. (I'm careful, I promise.)

The wraps and sandwiches of my youth were a very standard (but delicious) combination of turkey, provolone, lettuce, and italian dressing.  These days I've been mixing it up with spiced roasted veggies, and I've discovered a few variations that were too delicious not to share with you.  The veggies are tossed with cumin, paprika, chili powder, and grape seed oil, roasted on high heat to utter vegetable perfection, and then spooned into wraps with other tasty ingredients.

Version One: The Mediterranean Inspired Roasted Veggie Wrap

hummus + spiced roasted veggies + feta cheese

This one is my favorite. It can be made well in advance and is delicious cold or warm.

Version Two: The Mexican Inspired Roasted Veggie Wrap 

black beans + spiced roasted veggies + avocado + salsa + feta cheese

The avocado is crucial here. Add hot sauce if you like!

Version Three: The Indian Inspired Roasted Veggie Wrap

coconut curry quinoa + spiced roasted veggies

Make a batch of this quinoa and you're set with lunch for the week. Tons of flavor going on here.

These wraps keep you full, (thanks to the protein in the hummus/beans/quinoa) and they're FUN. We're all in need of a little color and brightness in the winter, I think.

I'd love to hear what you like to put in your wraps, or any other one-handed meal ideas!

Spiced Roasted Veggies:

2 parsnips, peeled and chopped
1 red onion, roughly chopped
1 lb bag of assorted carrots, peeled and chopped
4 tablespoons grape seed oil (or other neutral oil)
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon paprika
salt & pepper

Preheat oven to 450. Prepare two cookie sheets by lining with aluminum foil.

Lay the veggies out evenly among the two cookie sheets. Sprinkle with cumin, chili powder, paprika, and salt and pepper. Drizzle with grape seed oil.

Use your hands to toss the veggies with the oil and spices until each piece is evenly coated.

Bake at 450 for 15 minutes, stirring veggies halfway through to prevent burning.


  • I used grape seed oil because it does better at high temperatures, but you could also use olive oil or another neutral oil. 
  • Any mixture of veggies works here. I used this multi-color bag of carrots from Trader Joe's, but regular carrots work just fine. You could also substitute some of the carrots for a sweet potato or some butternut squash. 
  • For a little more spice, sprinkle on some cayenne pepper. 

Coconut Curry Quinoa:

1 tablespoon grape seed oil (or other neutral oil)
1/2 teaspoon ginger
1/2 teaspoon tumeric
1/2 teaspoon curry power
1 teaspoon salt
1 cup quinoa
1 can lite coconut milk
1/2 cup water

Heat olive oil over medium-high heat. Add spices and stir for one minute. Add quinoa, and stir for one minute more. Add coconut milk and water. Bring to a boil, then cover and reduce heat to low.

Cover for 15-20 minutes or until all the liquid is absorbed. Let rest for 5 minutes and then fluff with a fork.

Quinoa inspired by Cookie and Kate.

Mediterranean Inspired Roasted Veggie Wrap:

1 wrap
a few spoonfuls of your favorite hummus
spiced roasted veggies
feta cheese

Mexican Inspired Roasted Veggie Wrap:

1 wrap
a few spoonfuls of black beans
spiced roasted veggies
1/4 of an avocado, sliced
a spoonful or two of salsa
feta cheese

The Indian Inspired Roasted Veggie Wrap:

1 wrap
about 1/4 cup coconut curry qunioa
spiced roasted veggies


  1. this is an amazing idea! I've never tried doing spiced roasted veggies - I always just roast my veggies with evoo and herbs. Loving your warp idea too! definitely bookmarking this recipe and trying it out soon! thanks for sharing!


  2. I would drive to Raleigh to have that first wrap. They are all outstanding but the roasted veg on hummus with feta sends me swooning with pleasure.

  3. WOW these look simply delicious! Those veggies!! I want these all three ways!

  4. Wraps are such an amazing lunch! I want all three!

  5. Now THIS is my idea of to-go food. I'll take all three please :)

  6. I love how you've turned one pan of roasted veggies into three totally different, fabulous lunches! That takes SKILL.