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These protein wraps with sweet potatoes and chickpeas are my go-to for plant-based lunches that feel hearty and nourishing even on busy days. Creamy peanut butter–tahini sauce pulls everything together for a wrap that is as satisfying as it is colorful. I love making a batch for meal prep and grabbing one when I need energy to power through the afternoon.
I first made these wraps for a picnic and was amazed how the flavors held up even after a few hours in my backpack. Now they are on steady lunch rotation in my kitchen.
Ingredients
- Sweet potatoes: Bright color and natural sweetness. Choose ones that feel heavy and have smooth skin.
- Chickpeas: Boosts protein and fiber. Rinse canned chickpeas well for best texture.
- Olive oil: Helps roasting and adds heart-healthy richness. Use extra virgin for fuller flavor.
- Smoked paprika: Adds subtle smokiness. Look for deep red color.
- Cumin: Lends warmth and depth. Buy whole and grind fresh if possible.
- Salt and pepper: Brings out the natural flavors. Go for sea salt for a cleaner taste.
- Natural peanut butter: Makes the sauce creamy. Choose a variety with just peanuts.
- Tahini: Adds nuttiness and silkiness. Stir well before using.
- Lemon juice: Freshness and acidity. For bright flavor use freshly squeezed.
- Soy sauce or tamari: Adds umami. Opt for tamari for gluten free.
- Maple syrup: Hint of sweetness. Pure syrup will blend smoothly.
- Whole grain or spinach wraps: Sturdy base for wrapping. Pick pliable wraps for easier rolling.
- Baby spinach or kale: Adds greens and crunch. Use fresh young leaves.
- Red onion: Brings sharp flavor and crunch. Slice extra thin for mellow bite.
- Fresh cilantro: Optional for a pop of herbal freshness. Choose bright green sprigs.
Step-by-Step Instructions
- Roast the Veggies:
- Toss sweet potato cubes and chickpeas with olive oil, smoked paprika, cumin, salt, and pepper then spread them evenly on a baking sheet. Roast in a hot oven around 200 Celsius until sweet potatoes are golden and chickpeas are crisp. Typically this takes about 25 minutes. Let the edges caramelize for extra flavor.
- Make the Peanut Butter–Tahini Sauce:
- Whisk peanut butter and tahini with lemon juice, soy sauce, and maple syrup until smooth. Gradually blend in warm water till the sauce is creamy and pourable. Take time to whisk well so the texture is glossy and no lumps remain.
- Warm Your Wraps:
- Give wraps a quick pass over a warm skillet or in the microwave for a few seconds. This softens them so they do not tear when rolling.
- Fill and Build Your Wrap:
- Lay out the warm wrap and pile on some fresh spinach or kale. Add a generous scoop of the roasted sweet potatoes and chickpeas straight from the pan. Toss on a few slices of red onion for brightness and extra crunch. Spoon the peanut butter–tahini sauce liberally over the top.
- Roll and Slice:
- Fold the wrap tightly around the filling, tucking in the edges as you go. Slice in half to show off the colorful filling and make eating tidy.
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My favorite finishing touch is a big handful of fresh cilantro which brightens every bite. One time my nephew surprised me by asking to take the leftovers to school lunch the next day and he came home already requesting more.
Storage Tips
Store the roasted sweet potatoes and chickpeas separately from the sauce in airtight containers in the fridge. Both will keep well for up to four days. To pack ahead for lunches keep the greens and onion in another container and assemble the wrap fresh so everything stays crisp and bright.
Ingredient Swaps and Substitutions
If you do not have sweet potatoes try butternut squash or regular potatoes instead. Use almond butter or sunflower butter instead of peanut butter for a different flavor and allergy friendly option. Make the wraps gluten free by choosing certified gluten free tortillas. Swap out kale for any tender greens you have on hand.
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Serving Suggestions
Serve wraps with extra sauce on the side for dipping. Pair with a simple fruit salad or cup of soup for a complete meal. These wraps are also excellent sliced into halves or thirds for party platters or on the go.
Fusion Roots
This recipe is inspired by flavors from global street foods blending Middle Eastern tahini with classic American peanut sauce. It draws influence from hearty veggie wraps you might find in a bustling city cafe. The fusion of creamy nutty sauce with spiced roasted vegetables is a crowd pleaser in our house.
Common Questions
- → How do you make the sweet potato and chickpea filling?
Toss cubed sweet potatoes and chickpeas with olive oil, smoked paprika, cumin, salt, and pepper. Roast at 200°C (400°F) for about 20–25 minutes until golden and crisp.
- → What makes the peanut butter–tahini sauce creamy?
The sauce blends natural peanut butter, tahini, lemon juice, soy sauce, maple syrup, and warm water until smooth and pourable.
- → Can I make these wraps in advance?
Yes, you can prep the filling and sauce ahead. Store them separately and assemble wraps just before serving for best texture.
- → Are these wraps suitable for meal prep and vegan diets?
Absolutely. These wraps are vegan, packed with protein and fiber, and ideal for meal prepping for quick lunches.
- → What substitutions can I make in this wrap?
Try almond butter instead of peanut butter, use kale instead of spinach, or add avocado for extra creaminess.
- → Are there any common allergens in this dish?
Yes, it contains peanuts, sesame, gluten (unless using gluten-free wraps), and soy.