Roasted Brussels Sprouts Wrap

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 often make this wrap for a quick lunch and love how the flavors blend perfectly while still being nutritious and filling.

Ingredients

• Brussels sprouts: 400 g, trimmed and halved
• Red onion: 1 small, thinly sliced
• Baby spinach leaves: 1 cup
• Cooked quinoa (or brown rice): 1 cup
• 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

Step 1:

Preheat oven to 210°C (410°F). Line a baking sheet with parchment paper.

Step 2:

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.

Step 3:

Roast for 20 25 minutes, stirring halfway, until Brussels sprouts are golden and tender.

Step 4:

Warm the tortillas in a dry skillet or microwave until pliable.

Step 5:

To assemble each wrap, layer spinach leaves, a spoonful of quinoa, roasted Brussels sprouts and onions, dried cranberries, walnuts, and feta (if using).

Step 6:

Roll up the wraps tightly, folding in the ends. Slice in half and serve warm or at room temperature.

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This recipe often brings my family together around the table especially during cozy weekend lunches.

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.

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Enjoy this nutritious wrap as a delicious and easy meal any day of the week.

Recipe Guide

→ How do I achieve perfectly roasted Brussels sprouts?

Trim and halve Brussels sprouts, toss with olive oil, salt, and pepper, then roast 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, farro, bulgur, or brown rice are excellent alternatives that provide a similar texture and complement the other ingredients well.

→ What is the best way to warm tortillas for assembling?

Heat tortillas in a dry skillet for a minute on each side or warm them briefly in the microwave until pliable without drying out.

→ How can I make this wrap vegan-friendly?

Simply omit the feta cheese or replace it with a plant-based cheese alternative to fit a vegan diet without sacrificing flavor.

→ What dressing enhances the flavors in this wrap?

A dressing made with olive oil, balsamic vinegar, and a touch of maple syrup or honey brings a balanced sweetness and acidity that complements the roasted vegetables and dried fruits.