I made these Roasted Beet And Chickpea Wraps on a Sunday afternoon right after coming back from a little roadside produce stand that pops up every spring near the county fairgrounds. The beets were still dusty from the earth, sold by a teenage boy with dirt under his nails and a quiet smile. I picked up a bag without thinking twice.
Back home, the kitchen was already warm from the sunlight streaming in through the back window. I’d spent the morning pulling weeds from my herb bed and rinsing off muddy shoes, the kind of simple chores that make you appreciate slow food and clean hands. I remembered the jar of chickpeas in the pantry and a half-full tahini bottle in the fridge. The idea just came together naturally, like pieces of a quiet puzzle.
My granddaughter, who’d been painting on the patio, came in just as I was layering warm chickpeas over crisp greens and roasted beets. She scrunched her nose, then took a bite and gave me a wide-eyed nod. “It tastes like sunshine,” she said, with beet juice on her chin.
We sat by the screen door, sharing those wraps, watching the wind rustle the grass. They weren’t fancy, just fresh and good and made with what was already in front of me. Sometimes that’s all a meal needs to be.
Short Description
Roasted beets and chickpeas wrapped in a soft tortilla with crisp greens and creamy tahini-lemon sauce—nutritious, colorful, and full of flavor.
Key Ingredients
For the Wraps
- 4 large flour tortillas or gluten-free wraps
- 1½ cups canned or cooked chickpeas, drained and rinsed
- 2 medium beets, peeled and chopped into wedges
- 2 cups chopped romaine or mixed greens
- 1 tablespoon olive oil
- Salt and pepper to taste
For the Tahini-Lemon Sauce
- ¼ cup tahini (sesame paste)
- 2 tablespoons fresh lemon juice
- 1 garlic clove, minced
- 2 tablespoons water, more if needed for consistency
- ½ teaspoon cumin
- Salt to taste
Optional Add-Ons
- Pickled red onions
- Feta cheese crumbles or vegan feta
- Cucumber slices
- Crushed red pepper flakes or sumac for garnish
Tools Needed
- Baking sheet lined with parchment paper
- Large skillet
- Small bowl and whisk
- Knife and cutting board
- Measuring spoons and cups
Cooking Instructions
Step 1: Roast the Beets
Preheat oven to 400 °F. Toss beet wedges in olive oil, salt, and pepper on a parchment-lined baking sheet. Roast for 25–30 minutes, flipping halfway through, until they are tender and slightly caramelized.
Step 2: Warm the Chickpeas
While beets roast, heat a skillet over medium heat. Add chickpeas, season with salt, pepper, and optional cumin. Cook for 5–7 minutes until warmed through and slightly crisp on the edges.
Step 3: Make the Tahini-Lemon Sauce
Whisk tahini, lemon juice, garlic, cumin, and salt in a small bowl. Add 2 tablespoons of water and whisk until smooth. Add more water, 1 teaspoon at a time, until pourable. Taste and adjust seasoning.
Step 4: Prep the Tortillas
Warm tortillas in a dry skillet or microwave for a few seconds until soft and pliable. This prevents tearing during wrapping.
Step 5: Build the Wraps
Lay a tortilla flat. Add a handful of chopped greens, ⅓ cup chickpeas, several roasted beet wedges, and a generous drizzle of tahini-lemon sauce. Add any optional toppings like feta, cucumber, or pickled onions.
Step 6: Wrap and Serve
Fold in the sides and roll tightly from the bottom. Slice diagonally and serve warm or chilled.
Why You’ll Love This Recipe
Vibrant and Nutritious: Beets bring antioxidants and fiber, chickpeas add plant-based protein, and greens offer crisp freshness.
Creamy, Tangy Flavor: The tahini-lemon sauce brings richness with brightness in every bite.
Quick to Assemble: Simple steps that come together in under an hour.
Make-Ahead Friendly: Roast beets and prep sauce in advance for faster assembly.
Flexible and Customizable: Easily adapted for gluten-free, vegan, or extra veggie options.
Mistakes to Avoid & Solutions
Under-roasted beets may be hard and earthy.
Solution: Slice uniformly, roast until tender (check with a fork).
Dry chickpeas lack texture.
Solution: Warm until edges crisp slightly for added bite.
Runny sauce won’t coat properly.
Solution: Add water slowly and whisk to reach ideal consistency.
Splitting tortillas makes wrapping messy.
Solution: Warm them until soft, then wrap gently.
Overcrowded tortilla can burst.
Solution: Keep fillings modest for a sturdy roll.
Serving and Pairing Suggestions
Slice wraps and serve on a platter for brunch or potluck style.
Pair with a citrusy salad, roasted sweet potatoes, or a light soup.
Offer dipping bowls of extra tahini sauce and pickled onions.
Enjoy with iced herbal tea, sparkling water, or a crisp white wine.
Storage and Reheating Tips
Refrigerate leftover filling (beets, chickpeas, sauce) in airtight containers for up to 4 days.
Assemble fresh before serving to keep tortillas from getting soggy.
Warm slices in a toaster oven or skillet for a few minutes to revive crisp edges.
FAQs
1. Can I use pre-roasted beets?
Yes, slice them into wedges and roast 5–7 minutes to warm and crisp.
2. Is the recipe vegan?
Use dairy-free tortillas and skip feta or use vegan cheese. The base recipe is already plant-based.
3. Can I make the sauce ahead?
Absolutely, store in the fridge for up to 5 days. Stir before serving.
4. Can I add more crunch?
Yes, toss in shredded carrots, sliced radishes, or toasted seeds before wrapping.
5. Is this kid-friendly?
Definitely, the colorful ingredients and creamy sauce often win over younger eaters.
Tips & Tricks
Roast extra beets for salads or snacks.
Smash chickpeas lightly for better sauce absorption.
Make a large batch of sauce—it pairs well with veggies or grain bowls.
Keep ingredients chopped and ready for quick assembly.
Wrap tightly and slice on bias for an attractive presentation.
Recipe Variations
Mediterranean Twist
Swap chickpeas for white beans, add olives and chopped tomatoes. Use tzatziki instead of tahini sauce and sprinkle with crumbled feta after rolling.
Spicy Kick
Add diced jalapeño or sriracha to the chickpeas during step 2. Use chili-lime tortilla for extra flavor pop.
Sweet and Savory
Drizzle honey over roasted beets before wrapping and toss in toasted walnuts. A touch of sweetness balances the earthiness beautifully.
Greens Swap
Use baby kale or spinach instead of romaine for a nutrient boost. Massage greens with lemon juice for tenderness.
Final Thoughts
That day ended with beet-stained napkins and two extra wraps tucked into the fridge for tomorrow. I sent one home with my daughter, wrapped in foil, with a sticky note reminding her to warm it just a little before eating. The other one waited for me after my evening walk. Still cold, still lovely.
This Roasted Beet And Chickpea Wraps wasn’t planned, but it ended up being the highlight of the weekend. Made from small, everyday things, and shared without any ceremony, it brought comfort in the simplest way. Sometimes meals like this feel more like a memory than a recipe, and I wouldn’t have it any other way.
Nutritious Roasted Beet And Chickpea Wraps
Print ThisIngredients
- For the Wraps
- 4 large flour tortillas or gluten-free wraps
- 1½ cups canned or cooked chickpeas, drained and rinsed
- 2 medium beets, peeled and chopped into wedges
- 2 cups chopped romaine or mixed greens
- 1 tablespoon olive oil
- Salt and pepper to taste
- For the Tahini-Lemon Sauce
- ¼ cup tahini (sesame paste)
- 2 tablespoons fresh lemon juice
- 1 garlic clove, minced
- 2 tablespoons water, more if needed for consistency
- ½ teaspoon cumin
- Salt to taste
- Optional Add-Ons
- Pickled red onions
- Feta cheese crumbles or vegan feta
- Cucumber slices
- Crushed red pepper flakes or sumac for garnish
Instructions
Step 1: Roast the Beets
Preheat oven to 400°F. Toss beet wedges with olive oil, salt, and pepper on a parchment-lined sheet. Roast 25–30 minutes, flipping halfway, until tender and caramelized.
Step 2: Warm the Chickpeas
Heat chickpeas in a skillet over medium heat with salt, pepper, and optional cumin. Cook 5–7 minutes until heated and slightly crisp.
Step 3: Make the Sauce
Whisk tahini, lemon juice, garlic, cumin, salt, and 2 tbsp water until smooth. Add more water if needed for a pourable consistency. Adjust seasoning to taste.
Step 4: Prep the Tortillas
Warm tortillas in a skillet or microwave until soft and flexible.
Step 5: Build the Wraps
Layer greens, chickpeas, beet wedges, and sauce on each tortilla. Add optional toppings as desired.
Step 6: Wrap and Serve
Fold in the sides, roll tightly, slice diagonally, and serve warm or chilled.
