There’s something magical about the sun setting over the ocean, the gentle sound of waves, and a delicious meal enjoyed right on the sand. Beach dinners, especially when they’re vegetarian, capture the essence of summer—fresh, vibrant, and packed with flavor.
Today, I’m sharing my absolute favorite Beach Vegetarian Dinner Recipe: Grilled Veggie & Chickpea Salad Wraps with Lemon-Tahini Dressing. This meal is designed for ease, portability, and maximum flavor, making it perfect for your next seaside adventure.
Whether you’re planning a sunset picnic, a family cookout, or a casual meal on the boardwalk, this recipe promises to bring everyone together. Plus, it’s nourishing, quick to prepare, and customizable for all tastes.
If you love laid-back evenings and crave a healthy dinner with a beachy twist, keep reading for my step-by-step guide to a meal you’ll crave all summer long.
Why You’ll Love This Recipe
- Portable & Picnic-Friendly: These wraps are easy to assemble and pack, making them ideal for eating on the sand or at a picnic table.
- Fresh & Flavorful: Grilled vegetables, protein-rich chickpeas, and a tangy lemon-tahini dressing make every bite bright and satisfying.
- Customizable: Swap in your favorite veggies or add extras like feta, olives, or avocado to suit your preferences.
- Hearty & Healthy: Packed with plant-based protein, fiber, and healthy fats, these wraps will keep you energized for a post-dinner stroll along the beach.
- Minimal Cleanup: Everything can be prepped ahead and assembled on-site, leaving you more time to enjoy the sunset.
Ingredients
| Ingredient | Amount |
|---|---|
| Chickpeas (canned) | 1 (15-ounce) can, drained & rinsed |
| Red bell pepper | 1, sliced into strips |
| Zucchini | 1 medium, sliced into rounds |
| Red onion | 1 small, sliced into thick rings |
| Cherry tomatoes | 1 cup, halved |
| Olive oil | 3 tablespoons |
| Smoked paprika | 1 teaspoon |
| Garlic powder | 1/2 teaspoon |
| Kosher salt | 1 teaspoon, divided |
| Black pepper | 1/2 teaspoon |
| Whole wheat wraps or flatbreads | 4 large |
| Fresh spinach or arugula | 2 cups |
| Feta cheese (optional) | 1/2 cup, crumbled |
| Avocado (optional) | 1, sliced |
| Lemon juice (for dressing) | 2 tablespoons |
| Tahini | 2 tablespoons |
| Maple syrup or honey | 1 teaspoon |
| Water | 1-2 tablespoons, as needed |
Equipment
- Portable grill (charcoal, gas, or electric) or grill pan/skillet
- Large mixing bowl
- Small bowl (for dressing)
- Chef’s knife & cutting board
- Tongs or spatula
- Measuring spoons & cups
- Aluminum foil (for easy beach cleanup)
- Travel containers (for packing ingredients)
- Serving plates or eco-friendly picnicware
Instructions
-
Prep the Vegetables:
Slice the red bell pepper into strips, zucchini into rounds, and red onion into thick rings. Halve the cherry tomatoes.
Place all veggies in a large bowl.
-
Season the Veggies:
Add 2 tablespoons olive oil, smoked paprika, garlic powder, 1/2 teaspoon salt, and black pepper to the veggies. Toss until everything is well coated.
-
Grill the Vegetables:
Preheat your grill or grill pan to medium-high. Grill the veggies for 3–5 minutes per side, until they have nice char marks and are just tender.
Remove and set aside.
-
Prepare the Chickpeas:
In a separate bowl, toss the drained chickpeas with the remaining 1 tablespoon olive oil, 1/2 teaspoon salt, and a pinch of smoked paprika. You can grill them in a grill basket or sauté them in a skillet for 2–3 minutes, just until warmed and slightly crisped.
-
Make the Lemon-Tahini Dressing:
In a small bowl, whisk together tahini, lemon juice, maple syrup or honey, and 1 tablespoon water. If the dressing is too thick, add a bit more water until it’s creamy but pourable.
Taste and adjust seasoning if needed.
-
Assemble the Wraps:
Lay out each wrap and layer with fresh spinach or arugula, a generous scoop of grilled veggies, chickpeas, cherry tomatoes, feta cheese (if using), and avocado slices. Drizzle with lemon-tahini dressing.
-
Wrap & Serve:
Roll up each wrap tightly, tucking in the sides to seal. Wrap in parchment or foil for easy transport.
Serve immediately, or pack for your beach outing.
Tips & Variations
- Make-Ahead Friendly: Grill the veggies and chickpeas at home, then assemble wraps at the beach for ultimate freshness.
- Dressing Swaps: Try hummus, tzatziki, or your favorite vinaigrette instead of lemon-tahini for a new flavor profile.
- Go Gluten-Free: Use gluten-free wraps or large lettuce leaves for a lighter, carb-free version.
- Boost the Protein: Add grilled halloumi or extra chickpeas for a heartier meal.
- Kid-Friendly: Serve deconstructed wraps as a “build-your-own” dinner, letting little ones choose their toppings.
“Beach dinners are all about flexibility—don’t be afraid to swap in whatever veggies are freshest or most loved by your crew!”
Nutrition Facts
| Nutrient | Per Wrap (without feta or avocado) |
|---|---|
| Calories | 310 |
| Protein | 10g |
| Fat | 10g |
| Carbohydrates | 44g |
| Fiber | 8g |
| Sugar | 7g |
| Sodium | 540mg |
Nutrition will vary if you add feta, avocado, or use gluten-free wraps.
Serving Suggestions
- Pair with a refreshing drink: Try a homemade Green Goodness Juice or a chilled sparkling lemonade for the ultimate summer vibe.
- Side Salads: A simple cucumber-tomato salad or watermelon-feta salad complements the wraps beautifully.
- For dessert: Pack a sweet treat like Grandma’s Old Fashioned Bread Pudding or some mini cookies such as Gold Medal Flour Sugar Cookies.
- Make it a feast: Bring along some Green Chile Cheese Bread or fresh fruit for a complete picnic spread.
Conclusion
Dining at the beach is one of life’s simple pleasures, and with this Beach Vegetarian Dinner Recipe, you don’t have to sacrifice flavor or nutrition for convenience. These Grilled Veggie & Chickpea Salad Wraps are as satisfying as they are portable, featuring wholesome ingredients that celebrate summer’s bounty.
Whether you’re watching the sun dip below the horizon, gathering with loved ones for a seaside picnic, or just craving something fresh and light, this recipe is sure to become your new go-to. Don’t forget to experiment with your favorite veggies and toppings—let the ocean breeze inspire your creativity!
Enjoy every bite, and make your next beach evening truly unforgettable.
Looking for more delicious, vegetarian-friendly recipes? Check out our Kosher Vegetarian Recipes collection, or try these crowd-pleasers: Go Macro Bar Recipe for a protein-packed beach snack, and the refreshing Goat Milk Ice Cream Recipe (No Eggs) as a cooling treat after a day in the sun.
Happy beach dining!
📖 Recipe Card: Grilled Veggie & Chickpea Beach Bowls
Description: A vibrant, protein-packed vegetarian dinner perfect for a beachside meal. Enjoy smoky grilled veggies, chickpeas, and a zesty lemon-tahini drizzle.
Prep Time: PT15M
Cook Time: PT20M
Total Time: PT35M
Servings: 4 servings
Ingredients
- 1 large zucchini, sliced into rounds
- 1 red bell pepper, cut into strips
- 1 small red onion, sliced thick
- 1 cup cherry tomatoes, halved
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- Salt and black pepper, to taste
- 1/4 cup fresh parsley, chopped
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 clove garlic, minced
Instructions
- Preheat grill or grill pan to medium-high heat.
- Toss zucchini, bell pepper, onion, and tomatoes with 1 tablespoon olive oil, paprika, salt, and pepper.
- Grill vegetables for 8-10 minutes, turning occasionally, until tender and slightly charred.
- In a bowl, toss chickpeas with remaining olive oil and a pinch of salt.
- Add chickpeas to the grill in a grill basket or foil tray; grill for 5 minutes.
- Whisk together tahini, lemon juice, garlic, and 2 tablespoons water to make a drizzle.
- Divide grilled veggies and chickpeas among four bowls.
- Top with parsley and drizzle with the tahini sauce.
Nutrition: Calories: 340 kcal | Protein: 10 g | Fat: 16 g | Carbs: 40 g
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