Mediterranean Roasted Beetroot & Chickpea Wraps with Tahini Dressing
These vibrant wraps are bursting with flavor and color — earthy roasted beetroot, spiced chickpeas, crisp vegetables, and a creamy, nutty tahini dressing, all bundled up in a soft wrap. Packed with plant-based protein, fiber, and Mediterranean-inspired goodness, they make a perfect lunch or light dinner.
⏳ Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Ingredients
For the roasted beetroot & chickpeas:
2 medium beetroots, peeled and cut into small cubes
1 can (400 g) chickpeas, drained & rinsed
2 tbsp olive oil
1 tsp ground cumin
½ tsp smoked paprika
½ tsp dried oregano
Salt & black pepper, to taste
For the tahini dressing:
3 tbsp tahini
2 tbsp lemon juice
1 tbsp olive oil
1 tbsp water (more if needed for thinning)
1 small garlic clove, minced
Pinch of salt
For the wraps:
4 large whole wheat or regular wraps / flatbreads
1 cup shredded lettuce or baby spinach
½ cup cucumber slices
½ cup thinly sliced red onion
½ cup crumbled feta cheese (optional for extra Mediterranean flavor)
ℹ️ Instructions
Step 1 — Roast the beetroot & chickpeas
1. Preheat oven to 200°C (390°F).
2. In a mixing bowl, toss beetroot cubes with 1 tbsp olive oil, half the cumin, paprika, oregano, salt, and pepper. Spread on a baking sheet.
3. On the same sheet or a separate one, toss chickpeas with remaining olive oil, cumin, paprika, oregano, salt, and pepper.
4. Roast for 20–25 minutes, stirring halfway, until beetroot is tender and chickpeas are slightly crispy.
Step 2 — Make the tahini dressing
1. In a small bowl, whisk together tahini, lemon juice, olive oil, water, garlic, and salt until smooth.
2. Adjust thickness by adding a bit more water if needed.
Step 3 — Assemble the wraps
1. Warm the wraps or flatbreads briefly in a dry skillet or oven.
2. Lay lettuce/spinach on each wrap, followed by roasted beetroot, chickpeas, cucumber, red onion, and feta (if using).
3. Drizzle generously with tahini dressing.
4. Fold or roll the wraps, cut in half, and serve.
Notes & Tips
Meal prep friendly: Roast beetroot and chickpeas ahead; store separately in the fridge for up to 3 days.
Extra crunch: Add toasted sunflower seeds or pumpkin seeds.
Vegan option: Skip the feta or use vegan cheese.
Wrap alternatives: Use pita pockets or large lettuce leaves for a low-carb version.
⁉️ Frequently asked questions FAQ
Q1: Can I use pre-cooked beetroot?
Yes — just dice it and warm it slightly before adding to the wraps (skip roasting if you prefer).
Q2: How do I make the wraps gluten-free?
Use certified gluten-free wraps or lettuce leaves as the base.
Q3: Can I store assembled wraps?
They’re best fresh, but you can prepare components ahead and assemble just before eating.
Q4: What other sauces work well?
Hummus, tzatziki, or a yogurt-garlic sauce also pair beautifully.
✅ Nutritional Information
Calories: 370 kcal
Protein: 11 g
Carbohydrates: 48 g
Fiber: 9 g
Sugars: 8 g
Fat: 15 g
Saturated Fat: 4 g
Sodium: 450 mg