🌯 Roasted Beet & Chickpea Wraps with Creamy Tahini-Lemon Sauce
🥗 Description:
These vibrant, hearty wraps feature sweet roasted beets, savory chickpeas, and a rich, zesty tahini-lemon sauce all tucked into a warm tortilla. Packed with plant-based protein, fiber, and earthy flavor, they’re perfect for a healthy lunch or satisfying dinner.
📝 Ingredients
For the Wrap Filling:
- 2 medium beets, peeled and diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons olive oil
- Salt and black pepper to taste
- 1/2 tsp cumin (optional)
- 1/2 tsp smoked paprika (optional)
For the Creamy Tahini-Lemon Sauce:
- 1/4 cup tahini
- Juice of 1 lemon (about 2–3 tbsp)
- 1 small garlic clove, minced
- 1–2 tbsp water (to thin)
- Salt to taste
Wrap Assembly:
- 4 large whole wheat or spinach wraps/tortillas
- Fresh greens (arugula, spinach, or lettuce)
- Optional toppings: shredded carrots, cucumber ribbons, pickled onions
👩🍳 Instructions
- Roast the Beets and Chickpeas:
- Preheat oven to 400°F (200°C).
- Toss diced beets and chickpeas with olive oil, salt, pepper, cumin, and paprika.
- Spread on a baking sheet and roast for 25–30 minutes, stirring halfway, until beets are tender and chickpeas are slightly crisp.
- Make the Sauce:
- In a small bowl, whisk together tahini, lemon juice, garlic, and salt.
- Add water 1 tbsp at a time until desired creamy consistency is reached.
- Assemble the Wraps:
- Warm wraps slightly for easier folding.
- Layer with greens, roasted beet and chickpea mixture, and drizzle generously with tahini-lemon sauce.
- Add any optional toppings and roll tightly.
- Serve warm or chilled, as desired.
📝 Notes:
- Beets can be roasted ahead of time and stored for up to 3 days.
- Add quinoa or brown rice for a more filling version.
- The sauce can double as a salad dressing or dip.
🧠 Tips:
- Use golden beets for less staining and a sweeter flavor.
- For extra crunch, add roasted sunflower seeds or pumpkin seeds to the wrap.
- Wrap in parchment or foil for a great meal-prep or lunchbox option.
🍽️ Servings:
Makes 4 wraps
🧾 Nutritional Info (Per Wrap, Approx.):
- Calories: 370
- Protein: 13g
- Carbs: 40g
- Fat: 17g
- Fiber: 9g
- Sugar: 6g
- Sodium: 360mg
Values may vary based on size of wraps and add-ons.
💪 Benefits:
- Rich in fiber from chickpeas and beets for gut health.
- Plant-based protein helps build and maintain muscles.
- Anti-inflammatory properties from garlic, lemon, and beets.
- Great for heart health thanks to healthy fats in tahini and olive oil.
❓ Q&A:
Q: Can I use canned beets instead of roasting fresh ones?
A: Yes, but roasting gives deeper flavor. If using canned, rinse well and sauté with chickpeas for 5–10 mins.
Q: Is this wrap vegan?
A: Yes! 100% plant-based and dairy-free.
Q: Can I use hummus instead of tahini sauce?
A: Absolutely. Hummus works as a great alternative spread.
Q: Can I make these gluten-free?
A: Yes, just use gluten-free tortillas or serve as a bowl over rice or greens.