Healthy Sweet Potato Wrap
A nourishing sweet potato wrap loaded with roasted sweet potatoes, black beans, brown rice, fresh spinach, and tangy feta, all tied together with a creamy tahini sauce. Perfect for lunch, dinner, or meal prep, this recipe is rich in protein, fiber, and healthy fats while being easy to assemble and full of flavor.
Equipment
- 1 large baking sheet
- 1 mixing bowl
- 1 whisk
- 1 knife
- 1 cutting board
- 6 large whole wheat wraps
Ingredients
For Roasted Sweet Potatoes:
- 1 lb sweet potatoes peeled and cut into 1-inch chunks
- 2 tbsp sesame oil
- ½ tsp chili powder
- ¼ tsp salt
- ⅛ tsp cayenne pepper adjust to taste
For Tahini Sauce:
- ¼ cup tahini
- 2 tbsp extra virgin olive oil
- 1 ½ tbsp fresh lemon juice
- 2 tbsp honey
- 1 ½ tbsp water more as needed for consistency
- 2 cloves garlic minced or pressed
- ½ tsp salt
For Wrap Assembly (per 6 wraps):
- 6 whole wheat burrito-sized wraps
- 6 handfuls baby spinach about 1 handful per wrap
- 1 ½ cups cooked brown rice about ¼ cup per wrap
- 1 ½ cups black beans rinsed and drained (about ¼ cup per wrap)
- Roasted sweet potatoes from above
- 18 tbsp crumbled feta about 3 tbsp per wrap
- 12 tbsp tahini sauce about 2 tbsp per wrap
- 12 tbsp fresh cilantro chopped (about 2 tbsp per wrap)
Instructions
- Prepare and Season the Sweet Potatoes: Preheat your oven to 375°F (190°C) so it’s hot and ready for roasting. While it warms up, peel the sweet potatoes and cut them into neat, even 1-inch cubes. Place the chunks in a large mixing bowl, drizzle with sesame oil, and sprinkle over the chili powder, salt, and cayenne pepper. Toss well until every piece is coated in seasoning and oil—this ensures the potatoes roast evenly and develop their signature golden edges.
- Roast the Sweet Potatoes Until Golden: Arrange the seasoned sweet potato cubes in a single, even layer on a rimmed baking sheet. Make sure the pieces are spaced out and not piled on top of each other, otherwise they’ll steam instead of roasting. Slide the tray into the oven and roast for about 15 minutes, giving them a stir halfway through to help them cook uniformly. After the first roast, raise the oven temperature to 400°F (200°C) and bake for an additional 5 minutes, until the edges are caramelized and lightly crisp. Remove from the oven and let them cool slightly before assembling.
- Whisk Together the Creamy Tahini Sauce: While the sweet potatoes are roasting, prepare the sauce. In a medium bowl, whisk together the tahini, olive oil, fresh lemon juice, honey, minced garlic, and salt. Once combined, slowly whisk in water, one spoonful at a time, until the mixture becomes smooth and drizzle-worthy. The sauce should be thick enough to coat a spoon but thin enough to pour easily. Taste and adjust to your liking by adding more lemon for tanginess, more honey for sweetness, or a splash of water for a lighter texture.
- Prepare the Filling Ingredients: Before assembling the wraps, gather all the filling components to make the process smooth and quick. Warm the whole wheat tortillas slightly—this makes them soft, pliable, and less likely to tear. Rinse and drain the black beans thoroughly, measure out the cooked brown rice, crumble the feta cheese, wash the spinach leaves, and chop the fresh cilantro. Having everything ready and within reach makes the wrapping process effortless.
- Assemble the Sweet Potato Wraps: Lay a warm tortilla flat on a plate or clean surface. Start with a base layer of baby spinach for freshness. Spoon about ¼ cup of cooked brown rice on top and spread gently. Add ¼ cup of black beans, followed by a generous scoop of roasted sweet potato chunks. Sprinkle over 3 tablespoons of feta cheese for creaminess, then drizzle with 2 tablespoons of tahini sauce. Finish by adding 2 tablespoons of freshly chopped cilantro for a vibrant, herbal touch. Repeat this layering process with the remaining wraps.
- Fold and Secure the Wraps: To fold each wrap, tuck in the two sides, then roll the tortilla from the bottom upward, keeping the filling snug inside. Roll tightly so the wrap holds together, and if needed, secure with a toothpick. For serving, you can leave the wraps whole or slice them in half on a diagonal for a neater presentation.
- Serve Fresh and Enjoy: These wraps taste best freshly made, when the sweet potatoes are slightly warm and the tahini sauce is smooth and creamy. Serve them for lunch, a light dinner, or even as part of a meal prep plan. If storing for later, keep the fillings separate and assemble just before eating to preserve freshness and texture.
Notes
- Cooking the brown rice in vegetable or chicken stock instead of plain water adds an extra layer of flavor.
- Sweet potatoes should be cut into even 1-inch chunks for consistent roasting.
- The tahini sauce can be made ahead and stored in the refrigerator for up to 5 days.
- Warm the tortillas slightly before assembling to prevent cracking.
- To keep the wraps fresh for meal prep, store each component separately and assemble just before serving.
