Mediterranean Roasted Beet & Chickpea Wraps

Mediterranean Roasted Beet & Chickpea Wraps

These Mediterranean Roasted Beet & Chickpea Wraps are a vibrant, plant-based meal that combines earthy roasted beets, spiced chickpeas, creamy tahini or hummus, and fresh vegetables—all wrapped in soft flatbread or pita. Perfect for lunch, a light dinner, or a meal prep option, they’re bursting with flavor and nutrients. With tangy lemon, garlic, herbs, and textures ranging from crisp to creamy, every bite is exciting and satisfying.

They’re naturally vegan, customizable, and great warm or cold!

Time Required

Ingredients (Serves 4)

For the Roasted Beets & Chickpeas:

2 medium beets, peeled and cut into small wedges or cubes

1 (15 oz) can chickpeas, drained and rinsed

1½ tbsp olive oil

1 tsp ground cumin

½ tsp smoked paprika

¼ tsp ground coriander

Salt & pepper, to taste

Optional: pinch of cayenne for heat

For the Wrap Base:

4 large pita breads or flatbreads

½ cup hummus or tahini sauce

1 avocado, sliced (optional)

1 cup baby spinach or arugula

1 small cucumber, thinly sliced

1 medium tomato, diced or sliced

¼ red onion, thinly sliced

¼ cup crumbled feta (optional for non-vegan)

Lemon wedges, for squeezing

Optional Yogurt-Tahini Sauce:

½ cup Greek yogurt or coconut yogurt

1 tbsp tahini

1 garlic clove, minced

1 tbsp lemon juice

Salt & pepper to taste

Water to thin as needed

Instructions

Step 1: Roast the Beets & Chickpeas

Preheat oven to 400°F (200°C).

On a baking sheet, toss beet cubes and chickpeas with olive oil, cumin, paprika, coriander, salt, and pepper.

Spread in a single layer and roast for 25–30 minutes, tossing halfway, until beets are tender and chickpeas are crispy at the edges.

Step 2: Prepare the Sauce (Optional)

In a bowl, whisk yogurt, tahini, lemon juice, garlic, salt, and pepper until creamy. Thin with water to drizzle consistency.

Step 3: Assemble the Wraps

Warm pita or flatbread slightly for pliability.

Spread hummus or yogurt sauce on each wrap.

Add spinach/arugula, cucumber, tomato, onion, and avocado (if using).

Top with roasted beets and chickpeas.

Sprinkle with feta, drizzle with sauce, and add a squeeze of lemon.

Wrap tightly and serve warm or chilled.

Tips for Success

Pre-cook Beets: Roast beets ahead of time and store them chilled for faster assembly.

Crispy Chickpeas: Dry chickpeas thoroughly before roasting for better crunch.

Wrap Tight: Layer greens first to keep sauces from soaking through the wrap.

Meal Prep: Store components separately and assemble wraps fresh for best texture.

Variations

Grain Addition: Add cooked quinoa, couscous, or bulgur for a more filling version.

Protein Boost: Add grilled halloumi or falafel for extra texture.

Different Sauces: Swap tahini with harissa mayo, lemon garlic yogurt, or baba ghanoush.

Lettuce Wraps: Use romaine or collard greens instead of pita for a low-carb version.

Frequently Asked Questions

Q: Can I make this wrap ahead of time?
A: Yes! For best results, keep components separate and wrap just before eating to prevent sogginess.

Q: How do I store leftovers?
A: Roasted veggies can be refrigerated in airtight containers for up to 4 days. Wraps are best fresh.

Q: Can I use canned beets?
A: You can, but roasted fresh beets offer a much better flavor and texture.

Q: Is this recipe gluten-free?
A: Use certified gluten-free wraps or serve in lettuce leaves or bowls for a GF version.

Nutrition Info (Per Serving – 1 wrap with toppings and sauce)

(May vary based on wrap type and toppings used.)

Conclusion

These Mediterranean Roasted Beet & Chickpea Wraps are a celebration of color, nutrition, and flavor—ideal for vegetarians, vegans, or anyone wanting a fresh, wholesome meal. The creamy, earthy beets and crispy chickpeas blend beautifully with Mediterranean herbs, zesty sauces, and crunchy veggies. Easy to prepare and endlessly adaptable, this wrap is bound to become a healthy favorite.