Ramadan Instant Pot Chickpea and Roasted Beet Wrap

Name: Ramadan Instant Pot Chickpea and Roasted Beet Wrap
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Cuisine: Turkish
Ingredients: 1½ cups (300 g) dried chickpeas, rinsed and soaked, soaked in cold water for 2 hours, drained; 4 cups (950 ml) water (for Instant Pot); 4 cloves (20 g) garlic cloves, smashed; ¾ teaspoon (4 g) cumin seeds; 1 teaspoon (6 g) sea salt; 1½ pounds (680 g) roasted beets, peeled, cut into thin wedges or sticks; 2 tablespoons (30 ml) extra virgin olive oil; 1 medium (150 g) red onion, thinly sliced; 1 medium (300 g) cucumber, cut into thin sticks; ½ cup (25 g) fresh flat-leaf parsley, roughly chopped; ¼ cup (10 g) fresh mint leaves, roughly torn (optional); 1 tablespoon (9 g) sumac powder; ¾ cup (180 g) plain Greek yogurt, at room temperature; 2 cloves (10 g) garlic cloves, minced or grated; 1 tablespoon (15 ml) fresh lemon juice; ¼ teaspoon (1½ g) sea salt; to taste freshly ground black pepper; 4 large (400 g) whole wheat pita bread, warmed

From the MyKitchenBank Kitchen

A vibrant, protein-rich wrap combining tender Instant Pot chickpeas with roasted beets, crisp vegetables, and tangy garlic yogurt. Finished with a sprinkle of sumac for bright acidity, this Turkish-inspired wrap is ideal for iftar—hearty enough to satisfy after fasting, yet light and fresh. Roast the beets ahead or use store-bought; the chickpeas cook in just 25 minutes under pressure.

Prep: 15 min
Cook: 35 min
Wait: 10 min
Total: 1 hr
Makes: 4 wraps

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Ingredients

4 servings

For the chickpea filling
1½ cups (300 g) dried chickpeas, rinsed and soaked, soaked in cold water for 2 hours, drained
4 cups (950 ml) water (for Instant Pot)
4 cloves (20 g) garlic cloves, smashed
¾ teaspoon (4 g) cumin seeds
1 teaspoon (6 g) sea salt
For the wrap filling
1½ pounds (680 g) roasted beets, peeled, cut into thin wedges or sticks
2 tablespoons (30 ml) extra virgin olive oil
1 medium (150 g) red onion, thinly sliced
1 medium (300 g) cucumber, cut into thin sticks
½ cup (25 g) fresh flat-leaf parsley, roughly chopped
¼ cup (10 g) fresh mint leaves, roughly torn (optional)
1 tablespoon (9 g) sumac powder
For the garlic yogurt sauce
¾ cup (180 g) plain Greek yogurt, at room temperature
2 cloves (10 g) garlic cloves, minced or grated
1 tablespoon (15 ml) fresh lemon juice
¼ teaspoon (1.5 g) sea salt
to taste freshly ground black pepper
For assembly
4 large (400 g) whole wheat pita bread, warmed

Equipment (6)

Instant Pot (6-quart or 8-quart)
Baking sheet (for roasting beets, if roasting fresh)
Small bowl (for yogurt sauce)
Cutting board
Chef's knife
Measuring spoons and cups

Steps

Before you start

If roasting fresh beets, do so 1 hour ahead and let them cool before peeling. Alternatively, buy pre-roasted beets.
Drain and rinse canned chickpeas if using, or soak dried chickpeas in cold water 2 hours ahead.
Have all yogurt sauce ingredients ready and mixed 10 minutes before serving.
Preheat your oven to 400°F (200°C) if roasting fresh beets.

1
Pressure-cook chickpeas
- Pour water into the Instant Pot and add the trivet (the metal rack).
- Place the soaked, drained chickpeas in a steamer basket or metal bowl that fits inside, along with the smashed garlic cloves, cumin seeds, and salt.
- Close the lid, set to high pressure, and cook for 25 minutes.
- The chickpeas should be tender but not falling apart.
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Ready when: Chickpeas are tender when pierced with a fork but hold their shape
Tip: Do not use the quick-release button immediately—let pressure drop naturally for 10 minutes, then release any remaining pressure. This prevents split chickpeas.
2
Prepare roasted beetsOven 400°F / 205°C
- While the chickpeas cook, toss the peeled beet wedges with olive oil in a large bowl.
- Spread them on a baking sheet in a single layer.
- Roast at 400°F (200°C) for 15 minutes, stirring halfway through, until lightly caramelized at the edges.
- If using store-bought roasted beets, simply toss with olive oil and lightly warm them in a skillet over medium heat for 3–4 minutes.
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Ready when: Beet edges are light golden-brown and tender when pierced
Tip: Wear gloves when handling raw beets to avoid staining your hands.
3
Make garlic yogurt sauce
- In a small bowl, combine the Greek yogurt, minced garlic, lemon juice, salt, and black pepper.
- Stir until smooth and well combined.
- Taste and adjust lemon juice or salt as needed.
- Set aside.
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Ready when: Sauce is smooth with no visible garlic chunks
Tip: Make this just before assembly so the flavors are vibrant and the yogurt is cool.
4
Prepare fresh vegetables
- On a cutting board, thinly slice the red onion.
- Cut the cucumber into thin sticks.
- Chop the parsley and tear the mint (if using).
- Place all vegetables in separate small bowls for easy assembly.
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Ready when: All vegetables are cut and arranged
Tip: Slice the onion thinly so it softens slightly while the other components cook, adding bite to the wrap.
5
Warm pita bread
- Wrap the pita bread in a damp kitchen towel or place directly over a gas flame for 10 seconds per side (if you have a gas stove), or warm them in a dry skillet over medium heat for 1 minute per side.
- Keep warm wrapped in a clean towel.
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Ready when: Pita is warm and slightly puffed but still flexible
Tip: Warm pita bread makes it easier to fold and prevents it from tearing when you fill it.
6
Assemble wraps
- Lay a warm pita bread flat on a plate.
- Spread a generous layer (about 3 tablespoons) of garlic yogurt sauce on the lower half.
- Layer with a handful of cooked chickpeas (about ¼ cup per wrap), a few beet wedges, red onion slices, cucumber sticks, a pinch of fresh parsley, and a few mint leaves if using.
- Sprinkle ½ teaspoon of sumac over the filling.
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Ready when: All four wraps are filled and arranged
Tip: Don't overfill—a moderately filled wrap is easier to fold and eat. Reserve extra filling for second helpings.
7
Fold and serve
- Fold the bottom third of the pita over the filling, then fold in the sides and roll up tightly, or simply fold in half like a taco if you prefer a more open-faced wrap.
- Serve immediately while warm, with any extra yogurt sauce, vegetables, and sumac on the side.
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Ready when: Wraps are securely folded and ready to eat
Tip: If the pita starts to cool and becomes difficult to fold, reheat it briefly to make it pliable again.

Good to know

Tips

For a warm filling, toss the cooked chickpeas and beets together in a warm skillet 1 minute before assembling to unify the flavors and temperature.
Sumac is a Middle Eastern spice prized for its tart, fruity bite without salt. Find it in specialty markets, bulk bins, or online. Store in an airtight container away from light for up to 1 year.
This wrap is naturally vegan if you use a plant-based yogurt (cashew or coconut yogurt work well); the rest of the ingredients are already plant-based.
Make extra garlic yogurt sauce—it doubles as a dip for leftover vegetables or crispy pita chips, or as a condiment for grilled vegetables.

Make ahead

You can cook the chickpeas and roast the beets up to 1 day ahead. Store chickpeas in the refrigerator in their cooking liquid, and store roasted beets in an airtight container. Make the garlic yogurt sauce up to 4 hours ahead. Slice the vegetables no more than 2 hours before serving to keep them crisp. Assemble wraps just before eating.

Storage & reheating

Store leftover cooked chickpeas in their cooking liquid in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months. Roasted beets keep in an airtight container in the refrigerator for up to 5 days. Garlic yogurt sauce keeps in the refrigerator for up to 3 days. Do not assemble wraps ahead; pita bread becomes soggy. Reheat chickpeas and beets gently in a skillet over medium-low heat with a splash of water.

Substitutions

dried chickpeas, rinsed and soaked → Two 15-ounce (425 g) cans of chickpeas, drained and rinsed. If using canned, skip the pressure-cooking step. Instead, gently warm the canned chickpeas in a skillet with the garlic, cumin, and salt over medium-low heat for 5 minutes, stirring occasionally. This saves 30 minutes.
roasted beets → Store-bought roasted beets (vacuum-sealed or canned). Look for beets with no added sugar. Drain well and pat dry. Warm gently with olive oil as described in step 2.
plain Greek yogurt → Labneh or thick plain yogurt. Labneh (strained yogurt) will be even thicker and richer. Use the same amount.
sumac powder → Zest of 1 lemon, finely grated, mixed with a pinch of sea salt. Sumac provides tartness and color; lemon zest offers tartness alone, so adjust lemon juice in the yogurt sauce if using this substitute.