Mediterranean Roasted Beet & Chickpea Wraps

Description:

A vibrant, healthy, and flavor-packed vegetarian wrap featuring earthy roasted beets, hearty chickpeas, tangy feta, fresh veggies, and a creamy garlic tahini or yogurt dressing. Wrapped in soft flatbread or whole wheat tortillas, these Mediterranean-inspired wraps make a satisfying lunch or light dinner.

📝 Ingredients for Mediterranean Roasted Beet & Chickpea Wraps

• 2 medium beets, peeled and diced

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 tbsp olive oil

• 1 tsp ground cumin

• ½ tsp smoked paprika

• Salt & pepper to taste

Fresh Ingredients:

• 1 cup cherry tomatoes, halved

• 1 small cucumber, diced

• ¼ small red onion, thinly sliced

• ½ cup crumbled feta cheese (optional)

• 2 tbsp chopped fresh parsley or mint

Dressing Options (choose one):

Tahini Garlic Sauce:

• 3 tbsp tahini

• 1 clove garlic, minced

• 1½ tbsp lemon juice

• 2 tbsp water (to thin)

• Salt to taste

OR

Garlic Yogurt Sauce:

• ½ cup Greek yogurt

• 1 clove garlic, minced

• 1 tbsp lemon juice

• Salt and pepper to taste

For Wrapping:

• 4 large whole wheat tortillas or flatbreads

🔥 Instructions:

1. Roast the Beets & Chickpeas:

   • Preheat oven to 400°F (200°C).

   • Toss beets and chickpeas with olive oil, cumin, paprika, salt, and pepper.

   • Spread on a baking sheet in a single layer.

   • Roast for 25–30 minutes, flipping halfway through, until beets are tender and chickpeas are crisp.

2. Prepare Dressing:

   • Mix all ingredients for your chosen sauce in a bowl until smooth. Adjust water or yogurt for desired consistency.

3. Assemble the Wraps:

   • Warm tortillas slightly.

   • Layer with roasted beet-chickpea mixture, fresh veggies, feta, and herbs.

   • Drizzle with dressing.

   • Roll tightly into a wrap or fold like a burrito.

4. Serve:

   • Slice in half and serve immediately, or wrap in foil for on-the-go meals.

🧠 Notes:

• Roasting the chickpeas adds a crunchy texture—don’t skip it!

• Can use pre-cooked beets for convenience (but roasting brings more flavor).

• Vegan? Use tahini sauce and skip feta.

• Gluten-free? Use gluten-free tortillas or collard greens as wraps.

💡 Tips:

• Add a handful of baby spinach or arugula for extra greens.

• Meal prep: Roast beets & chickpeas ahead and store for up to 3 days.

• Try with hummus as a base layer for extra creaminess.

• Swap beets for roasted sweet potatoes for a different twist.

🍽️ Servings:

Makes 4 wraps
(Adjust quantities for more servings)

🔢 Nutritional Info (per wrap, approx.):

• Calories: 360

• Protein: 13g

• Carbs: 42g

• Fiber: 9g

• Fat: 15g

• Saturated Fat: 4g

• Sugar: 7g

• Sodium: 500mg

(Varies based on tortilla type and dressing used)

✅ Benefits:

• Plant-Based Protein: Chickpeas are rich in fiber and protein.

• Antioxidants: Beets are high in betalains, which support detox and reduce inflammation.

• Heart-Healthy Fats: Olive oil and tahini are good sources of unsaturated fats.

• Digestive Health: Fiber from chickpeas, beets, and veggies supports gut health.

• Portable & Quick: Great for lunchboxes, meal prep, or picnics.

❓ Q&A:

Q: Can I use canned beets instead of roasting?
A: Yes, but roasting gives better flavor. If using canned, rinse and pat dry.

Q: How long do these wraps last in the fridge?
A: Assembled wraps stay good for 1 day. Store ingredients separately for up to 3–4 days.

Q: What can I substitute for tahini?
A: Use hummus, almond butter, or Greek yogurt-based sauce.

Q: Are these wraps good cold?
A: Yes! They’re delicious both warm or chilled.

Q: Can I add meat or fish?
A: Absolutely! Grilled chicken or tuna pairs well.