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Roasted Beet Chickpea Wraps

Section: Tasty Lunch Ideas

This dish highlights the natural sweetness of roasted beets paired with crispy chickpeas, seasoned with cumin, smoked paprika, and garlic. A tangy tahini-lemon sauce adds a creamy, citrusy finish, balancing the earthiness. Fresh lettuce, shredded carrots, cucumber slices, and optional pickled onions bring crunch and brightness. Wrapped in warm whole wheat or gluten-free tortillas, these make for a colorful, wholesome meal. Perfect for a quick lunch or light dinner, the combination is both satisfying and nourishing.

Roasting ensures deep caramelization of the beets and a crispy chickpea texture, while the sauce, made by whisking tahini, lemon juice, garlic, and a touch of maple syrup or honey, introduces a subtle sweetness and smoothness. Herbs like parsley, mint, or coriander provide fresh aromatic accents. Whether served immediately or packed for a meal on the go, these wraps offer balanced flavors and textures that celebrate Mediterranean-inspired ingredients.

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Last modified on Tue, 20 Jan 2026 17:01:25 GMT
A sandwich with beans and lettuce. Pin it
A sandwich with beans and lettuce. | dinabakery.com

These roasted beet chickpea wraps combine earthy, sweet beets with crispy spiced chickpeas and a bright tahini-lemon sauce for a satisfying meal that’s both nourishing and vibrant. Perfect for a quick lunch or a light dinner, they bring Mediterranean flavors into a simple handheld wrap that is as colorful as it is delicious.

I first made these on a busy weeknight when I wanted something wholesome but fast. Now they have become a go-to crowd pleaser that everyone asks for at home.

Ingredients

  • Two medium beets: peeled and diced into 1.25-centimeter cubes for even roasting and natural sweetness
  • Four hundred grams canned chickpeas: drained, rinsed, and dried thoroughly to help crisp them up in the oven
  • Extra-virgin olive oil: to add richness and aid in roasting the vegetables and chickpeas evenly
  • Ground cumin: provides earthy warmth that complements the beets and chickpeas perfectly
  • Smoked paprika: introduces a subtle, smoky depth to elevate the flavor
  • Garlic powder: gives a gentle garlicky base without overpowering the delicate beet flavor
  • Sea salt and freshly ground black pepper: balance and enhance all the components
  • Tahini: which adds creaminess and nutty richness essential for the sauce
  • Freshly squeezed lemon juice: for a bright acidity that cuts through the richness
  • Maple syrup or honey: to gently balance the lemon’s sharpness if you like a hint of sweetness
  • Whole wheat or plain flour tortillas: (gluten-free wraps work too) give the wraps structure and are easy to roll
  • Shredded lettuce or salad greens: provide a crisp, fresh crunch
  • Shredded carrots and thin cucumber strips: add texture and vibrant color
  • Pickled onions or red cabbage: are optional but bring a nice tangy contrast
  • Fresh parsley, mint, or coriander leaves: offer aromatic freshness and a herbaceous finish

Step-by-Step Instructions

Preheat and Roast Roasted Beets and Chickpeas:
Set your oven to 200 degrees Celsius. Combine diced beets and dried chickpeas in a bowl with olive oil, cumin, smoked paprika, garlic powder, sea salt, and black pepper. Toss well so everything is evenly coated. Spread the mix in a single layer on parchment-lined baking tray. Roast for 25 to 30 minutes, flipping halfway through until the beets are tender and chickpeas golden and crisp. This roasting develops deep flavor and the perfect texture.
Prepare the Tahini-Lemon Sauce:
In a mixing bowl, whisk tahini, lemon juice, finely grated garlic, and optional maple syrup or honey until smooth. Slowly add warm water a little at a time, whisking continuously until the sauce reaches a silky, pourable consistency. Taste and adjust salt if needed. This sauce is the star that ties all the ingredients together with bright creaminess.
Warm and Assemble the Wraps:
Gently warm the tortillas in a dry skillet or microwave until soft and pliable so they fold easily without cracking. Lay down some shredded lettuce or greens on each wrap. Add a generous layer of the roasted beet and chickpea mixture. Top with shredded carrots, cucumber strips, and pickled onions or red cabbage if you like that tang. Drizzle on the tahini-lemon sauce and finish with fresh herbs such as parsley or coriander for a burst of freshness. Roll up tightly or fold and serve straight away to enjoy the contrast of flavors and textures.
Two wraps filled with beans and vegetables. Pin it
Two wraps filled with beans and vegetables. | dinabakery.com

I always look forward to the fragrant roasted cumin and smoky paprika notes that create a comforting yet exciting flavor profile in these wraps. The first time I served this at a family picnic, everyone loved how fresh and satisfying it was, even my picky eaters asked for second helpings.

Storage Tips

These wraps are best eaten fresh but you can keep the roasted beet and chickpea mixture in an airtight container in the refrigerator for up to three days. Reheat gently in the oven or a skillet to preserve crispness. Keep the sauce separate until ready to serve to avoid sogginess. Leftover fillings also make a great addition to grain bowls or salads.

Ingredient Substitutions

If you prefer, swap beets for sweet potatoes or carrots for a milder roasted vegetable flavor. Canned chickpeas can be replaced with roasted white beans or lentils. Tahini can be substituted with almond or cashew butter blended with lemon juice for a nutty twist. Instead of tortillas, sturdy large lettuce leaves or collard greens work well for a low-carb alternative.

Serving Suggestions

Serve these wraps with a side of tabbouleh salad or roasted vegetable couscous to complement the Mediterranean theme. A light soup or a crisp glass of white wine pairs beautifully. Adding avocado slices or a smear of hummus inside brings creamy texture and richness. For a spicy kick try adding harissa or a drizzle of your favorite hot sauce.

Two wraps with chickpeas and red cabbage. Pin it
Two wraps with chickpeas and red cabbage. | dinabakery.com

Cultural Context

This wrap captures Mediterranean flavors marked by fresh herbs, lemon, and tahini that are staples in Middle Eastern and North African cuisines. Roasted chickpeas are a popular snack across these regions, valued for their crunch and nutrition. Combining earthy beets with vibrant sauces in portable wraps reflects the modern fusion approach to traditional ingredients.

Frequently Asked Questions

→ How do I get chickpeas crispy when roasting?

Make sure chickpeas are thoroughly dried before tossing with oil and spices. Roast them without crowding on the baking tray to allow even crisping and turn them halfway through cooking.

→ Can I use fresh beets instead of canned?

Yes, peeling and dicing fresh beets before roasting enhances their natural sweetness and texture, making them perfect for this dish.

→ What alternatives can I use for tahini in the sauce?

You can substitute tahini with sunflower seed butter or almond butter for a similar creamy consistency with a different flavor profile.

→ How can I add more acidity to the wrap?

Including pickled onions or red cabbage adds a sharp, tangy note that brightens the overall flavor balance.

→ Are these wraps suitable for gluten-free diets?

Yes, by choosing certified gluten-free wraps or tortillas, the dish remains gluten-free without compromising texture.

→ Can I prepare the components in advance?

Roasted beets and chickpeas can be made ahead and stored refrigerated. Assemble wraps just before serving to keep veggies crisp and tortillas pliable.

Roasted Beet Chickpea Wraps

Tender roasted beets and chickpeas combine with fresh veggies and tangy tahini-lemon sauce in a vibrant, easy wrap.

Prep Time
10 minutes
Cooking Time
30 minutes
Total Preparation Time
40 minutes
By: Dina

Featured in: Lunch

Difficulty Level: Easy

Cuisine Type: Mediterranean

Number of Portions: 4 Serving Size (4 filled wraps)

Dietary Options: Vegan Option, Vegetarian Option, Dairy-Free

The Ingredients You'll Need

→ Roasted Beets and Chickpeas

01 2 medium beets, peeled and diced into 1.25 cm cubes
02 400 g canned chickpeas, drained, rinsed, and thoroughly dried
03 1 tbsp extra-virgin olive oil
04 1 tsp ground cumin
05 0.5 tsp smoked paprika
06 0.5 tsp garlic powder
07 Sea salt, to taste
08 Freshly ground black pepper, to taste

→ Tahini-Lemon Sauce

09 4 tbsp tahini
10 2–3 tbsp warm water (to achieve creamy consistency)
11 2 tbsp freshly squeezed lemon juice
12 1 garlic clove, finely grated or minced
13 1 tsp maple syrup or honey (optional)
14 Pinch of sea salt

→ Wrap Assembly

15 4 large whole wheat or plain flour tortillas (or gluten-free wraps)
16 100 g shredded lettuce or mixed salad greens
17 60 g shredded carrots
18 0.5 cucumber, sliced into thin strips
19 Pickled onions or red cabbage (optional)
20 Fresh parsley, mint, or coriander leaves (optional)

Step-by-Step Instructions

Step 01

Preheat oven to 200°C. Toss diced beets and dried chickpeas with olive oil, cumin, smoked paprika, garlic powder, salt, and pepper. Spread evenly on a parchment-lined baking tray in a single layer. Roast for 25 to 30 minutes, turning once halfway, until beets are tender and chickpeas are golden and crisp.

Step 02

In a mixing bowl, whisk tahini, lemon juice, garlic, and maple syrup or honey until smooth. Gradually add warm water to reach a creamy, pourable consistency. Adjust seasoning with salt to taste.

Step 03

Warm tortillas in a dry skillet or microwave until pliable. Layer greens, roasted beet and chickpea mixture, shredded carrots, cucumber strips, and pickled onions if using on each tortilla. Drizzle with tahini-lemon sauce and garnish with fresh herbs. Roll or fold wraps tightly and serve immediately.

Extra Tips

  1. Ensure chickpeas are completely dry before roasting for maximum crispness.
  2. For gluten-free options, substitute with certified gluten-free wraps.
  3. Optional additions include avocado slices, feta, hummus, or harissa to suit personal preference.

Tools You'll Need

  • Oven
  • Baking tray
  • Parchment paper
  • Mixing bowls
  • Whisk
  • Chef’s knife

Allergy Information

Check ingredient labels to avoid allergens, and speak to an expert if necessary.
  • Check ingredients for allergens such as sesame (tahini) and consult a health professional if uncertain.

Nutritional Details (per serving)

These figures are for informational purposes only. Always consult a professional if needed.
  • Calorie Count: 385
  • Fat: 12 grams
  • Carbohydrates: 52 grams
  • Proteins: 13 grams