Save A hearty, flavorful wrap featuring caramelized Brussels sprouts, sweet dried cranberries, and wholesome grains, all wrapped in a soft tortilla for a satisfying vegetarian meal.
I first made this wrap to enjoy a healthy lunch that combines the crunch of roasted Brussels sprouts with the sweetness of cranberries which quickly became a family favorite.
Ingredients
- Brussels sprouts: 400 g trimmed and halved
- Red onion: 1 small thinly sliced
- Baby spinach leaves: 1 cup
- Cooked quinoa: 1 cup (or brown rice)
- Dried cranberries: 1/3 cup
- Toasted chopped walnuts: 1/4 cup
- Crumbled feta cheese (optional): 1/4 cup
- Whole wheat tortillas: 4 large
- Olive oil: 2 tbsp
- Balsamic vinegar: 1 tbsp
- Maple syrup or honey: 1 tsp
- Sea salt: 1/2 tsp
- Black pepper: 1/4 tsp
Instructions
- Preheat oven:
- Preheat oven to 210°C (410°F) Line a baking sheet with parchment paper
- Toss vegetables:
- In a bowl toss Brussels sprouts and red onion with olive oil balsamic vinegar maple syrup salt and pepper Spread evenly on the baking sheet
- Roast:
- Roast for 20 25 minutes stirring halfway until Brussels sprouts are golden and tender
- Warm tortillas:
- Warm the tortillas in a dry skillet or microwave until pliable
- Assemble wraps:
- Layer spinach leaves a spoonful of quinoa roasted Brussels sprouts and onions dried cranberries walnuts and feta (if using)
- Roll and serve:
- Roll up the wraps tightly folding in the ends Slice in half and serve warm or at room temperature
Save This wrap has become a quick weekend lunch my family looks forward to sharing together often.
Notes
Substitute quinoa with farro bulgur or brown rice as preferred For a vegan version omit feta cheese or use a plant-based alternative Add shredded cooked chicken for extra protein if desired Great with a side of Greek yogurt or a light tahini dressing
Required Tools
Baking sheet Mixing bowls Knife and cutting board Large skillet (optional for warming tortillas)
Allergen Information
Contains wheat (tortillas) dairy (feta) and tree nuts (walnuts) Check ingredient labels for hidden allergens if using store-bought wraps or cheese
Save This wrap combines fresh roasted vegetables with crunchy walnuts and sweet cranberries for a perfectly balanced bite every time.
Recipe FAQs
- → How do I get the Brussels sprouts tender and caramelized?
Roast trimmed Brussels sprouts tossed with olive oil, balsamic vinegar, maple syrup, salt, and pepper at 210°C (410°F) for 20–25 minutes, stirring halfway to ensure even caramelization and tenderness.
- → Can I substitute quinoa with other grains?
Yes, quinoa can be replaced with cooked farro, bulgur, or brown rice depending on your preference and availability for similar texture and nutrition.
- → What are some options for those avoiding dairy?
Omit the feta cheese or substitute with a plant-based alternative to keep the wrap dairy-free while maintaining a creamy texture.
- → How should I warm the tortillas for wrapping?
Warm tortillas by heating them briefly in a dry skillet or microwave to make them pliable and easier to roll without cracking.
- → Can this be adapted to include protein?
Yes, adding shredded cooked chicken or your preferred protein boosts the nutritional content and complements the wrap's flavors.
- → What dressings pair well with this wrap?
Light tahini dressing or a side of Greek yogurt works well to enhance the flavors without overwhelming the ingredients.