Roasted Asparagus and Carrot Wraps

These easy roasted asparagus and carrot wraps are loaded with seasoned veggies, crispy chickpeas and a creamy dreamy roasted garlic tahini sauce. A nutritious sheet pan meal that is perfect for lunch time meal prep.

This is springtime in wrap form using seasonal roasted veggies. Throw in some crispy chickpeas for protein and load it up with a creamy garlic tahini sauce and you have my current hyper-fixation meal. It’s incredible and will be on repeat while asparagus is still on sale in my area because this wrap is cheap to make, loaded with satisfying nutrients and easy to make.

Why You’ll Love These Roasted Asparagus and Carrot Wraps

• An easy sheet pan meal. Everything cooks in the oven on two sheet pans. Makes for efficient cooking and easy clean up.
• Easy to modify. Swap veggies or change up the seasonings as desired to make it work best for you.
• Great to meal prep. Store leftover filling for easy to assemble lunches during the work week.

Key Ingredients and Substitutions

• Chickpeas: Use canned chickpeas to make this recipe come together quickly. Feel free to swap the chickpeas for some cooked small lentils. The lentils will need less time for roasting, so only cook in the oven for 15 minutes to crisp them up.
• Carrots: Use whole carrots, peel them then cut into chunky pieces.
• Asparagus: If asparagus is not available, you can use zucchini, broccoli, shaved brussels sprouts or cabbage. If using a different vegetable, just note that roasting times may vary.
• Seasonings: I used a mixture of onion powder, garlic powder, coriander and fennel seeds. Feel free to keep it really simple with just using garlic powder and onion powder if desired.
• Herbs: I used fresh parsley and mint. You can omit the mint if desired. If not a fan of parsley, try this with cilantro or dill instead. If using dill, I would recommend about 3 tablespoons minced.
• Tahini: A good quality tahini is a must. Generally I use a local tahini from Soom Foods.
• Lemon: Fresh lemon because we need both the zest and juice.
• Maple Syrup: Compliments both the sweetness of the carrots and helps tone down the bitterness of the tahini when mixed together. You can swap for another liquid sweetener of your choice like agave syrup or brown rice syrup.
• Mustard: I used Dijon mustard as it has the best taste for a dressing like this.
• Pitas: You can use any type of pita or wrap you like. For a gluten-free option consider a gluten-free wrap or serve over some rice or quinoa as a nourish bowl.

How to Make Roasted Asparagus and Carrot Wraps

Preheat oven to 425F. Place your rinsed chickpeas on a clean kitchen towel to pat dry. Place the chickpeas on one side of a parchment lined baking sheet and the chopped carrots on the opposite side.

In a small bowl combine 1 tsp garlic powder, 1/2 tsp onion powder, fennel seeds, coriander and a generous pinch of salt. Mix the seasoning well then sprinkle evenly over the carrots and chickpeas. Add the garlic cloves on the tray, then drizzle the tray evenly with 1 tbsp or more oil. Toss the carrots and chickpeas separately to evenly coat then spread into a single layer, placing the carrot pieces cut side down on the tray. Place in the oven to roast for 15 minutes, toss the chickpeas, then roast for an additional 10-15 minutes until the chickpeas are slightly crisp.

Add the asparagus to a separate baking tray and season with 1/2 tsp onion powder, 1/2 tsp garlic powder and a pinch of salt then drizzle with 1/2 tbsp of oil. Toss to evenly coat then spread the asparagus into a single layer. Place the asparagus in the oven to roast for 12 minutes.

Once everything is roasted, transfer the chickpeas, carrots and asparagus to a mixing bowl. Top with the zest and juice of half a lemon and 1/2 tbsp maple syrup then toss to coat and set aside.

Remove the garlic from the baking tray and once cool enough to handle, remove the peels and place the cloves on a cutting board. Smash the cloves with the flat side of your knife, scrape it up and place in a small bowl with tahini, remaining zest and lemon juice, 1/2 tbsp maple syrup, mustard, herbs then whisk together. As the mixture thickens add the water and whisk again until smooth. If the dressing is too thick, whisk in more water 1 tbsp at a time until desired consistency is reached.

Warm up your pitas, spread with a spoonful of the sauce, top with the roasted vegetables and chickpeas, then drizzle with more dressing as desired before wrapping and enjoying.

Expert Tips

• Place the vegetables cut side down on the tray. This will help get a nice sear on your veggies, which will help properly roast them.
• Do not overcrowd your baking trays. Use 2 baking trays if needed and make sure your veggies and chickpeas are spread out enough to roast evenly. Veggies should not be overlapping and preferably spread out with some space in between if possible so they evenly roast.
• Adjust seasonings as desired. This is one of those adjust as you go recipes and flavoring will be up to the individual. So use less or more salt as needed to season your food to your liking. Salt will help bring out more flavors in the seasonings you add.
• Heat your wrap up. Either follow the instructions provided on the packaging of your wrap or quickly toast it for 2-3 minutes in a toaster oven. It makes the wrap more pliable and improves the taste significantly.

Frequently Asked Questions

How to Serve

There are a number of ways to serve the roasted asparagus and carrots. Feel free to serve in a wrap, large salad or over a bed of rice or quinoa. Drizzle your preferred dish with the tahini dressing and then serve.

For additional protein, feel free to serve this with additional plant-based sources of protein like roasted tofu, tempeh or seitan. You can also add additional protein by choosing high protein wraps or adding some nutritional yeast to the dressing or sprinkling everything with some hemp hearts.

More Vegan Wraps and Sandwiches to Try

• Lemon Garlic Marinated Chickpea Wraps
• Samosa Wraps
• Maple Hoisin Shredded Tofu Wraps
• Gochujang Cauliflower Lettuce Wraps
• Teriyaki Tofu Sandwich

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★ Catherine

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