These Curried Cauliflower Chickpea Wraps are a healthy, spicy make-ahead meal! Easily vegan and gluten-free, made with warming Indian spices, these chickpea wraps are freezer-friendly to boot!
Friends, how do you like your carbs?
I like carbs - I like them a lot - but I don't necessarily like carbs on carbs.
When it comes to wraps, I find that so often they're a carb on carb situation... burritos stuffed with rice, and that kind of thing. Although the tortilla is deceptively thin, it packs more of a punch than you might imagine.
I've been working on these Curried Cauliflower Chickpea Wraps for a while now, and I'm pleased to say that they're pretty much perfect. They're kind of like burrito meets samosa, but we've replaced the potato that's typically in a samosa with smashed cauliflower for a wrap that's a little bit lighter.
Let's make some Curried Cauliflower Chickpea Wraps, shall we?
What's in chickpea wraps?
- Cauliflower --> The star of this show.
- Chickpeas --> Canned is totes fine, or try my Instant Pot Chickpeas.
- Onion --> Bringing the flavour.
- Ginger --> For that zing!
- Spices --> We're talking garam masala and cayenne here.
- Cilantro --> For that fresh punch in the mouth.
That's pretty much it! It's actually a super basic recipe when it comes down to it.
How do you make these wraps?
Step 1: Start with the cauliflower. It gets first steamed, and then mashed. You're not looking for a smooth purée, but a chunky mash like in the photo above.
Step 2: Then you're going to sauté the onion in a big pot, and after it gets a bit browned you'll add in the ginger and spices.
Step 3: Add the mashed cauliflower, the chickpeas, and a good amount of cilantro to the onion mix.
THAT'S IT! Your filling is done and you're ready to roll!
Listen, if wrap rolling stresses you out, feel free to freestyle the situation. Or just put the filling and wraps and accoutrements out on the table and get everyone to roll their own wraps. What are you, their mother?
It's entirely possible you're their mother.
If you *are* planning on bulk-prepping these wraps (related: Batch Cooking for Beginners), and in particular if you're going to freeze them, you're going to need to brush up on your wrap rolling skills.
Pro tips / recipe notes
Like most of my wraps, these chickpea wraps can be made in advance and tossed in the freezer. (Related: 30 Vegetarian Freezer Meals)
To pack them for lunch you simply pull a wrap out of the freezer the night before (or morning of) and when lunch time rolls around you can either eat it at room temp, or remove the foil and give it a quick zap in the microwave.
I've served these with a delish garlic yoghurt sauce, which is great for dipping. For packed lunches you can either tuck a small container of the sauce alongside your wrap, or, if you're freezing the wraps, begin each wrap with a slick of the sauce on the tortilla before the cauliflower filling goes down.
Why is there no curry powder in these chickpea wraps?
Excellent question, and one that comes up a lot. Did you know that curry powder is a British invention, and that very few authentic Indian recipes actually call for curry powder? The "curry" comes from in the blend of spices in this recipe.
Can this recipe be made gluten free?
The curried cauliflower chickpea filling is 100% vegan and gluten free. If you want to keep your wraps totally vegan, skip the garlic yoghurt sauce I've served them with, or replace the yoghurt with a vegan alternative like cashew cream.
To make gluten-free chickpea wraps, see if you can get your hands on some nice big gluten free wraps, and you're in business.
Is this recipe vegan?
It's totally vegan EXCEPT for the garlic yoghurt sauce. If you're vegan you can leave that out, sub in plant-based yoghurt, or make a cashew cream instead. You've got options!
How far in advance can I make this recipe?
The cauliflower filling will last for 3-5 days in the fridge.
Is this recipe freezer-friendly?
You bet it is! Just wrap the wraps in foil or plastic wrap and toss them into the freezer. They'll be good for up to 3 months.
Hey Nutrition Lady, what's the deal with cauliflower?
Cauliflower is a cruciferous vegetable, in the same family as broccoli, kale, and cabbage, with antioxidant and anti-inflammatory health benefits. Cauliflower is an excellent source of vitamin C, vitamin K, and folate.
What about chickpeas?
Chickpeas, aka garbanzo beans, are a super food! They contain about 12.5 grams of fiber per cup, which is 50% of the recommended daily intake of dietary fiber.
About two-thirds of the fiber in garbanzos is insoluble, which is great for digestive health, particularly in the colon. The remaining third is soluble fiber, which can help lower our LDL-cholesterol, total cholesterol, and triglycerides; important for cardiovascular health.
Chickpeas are notable for antioxidant nutrients like vitamin C, vitamin E, and beta-carotene, but also contain concentrated supplies of antioxidant phytonutrients such as flavonoids and polyphenols.
Other recipes like this:
Curried Cauliflower Chickpea Wraps
For the wraps
- 1 medium head of cauliflower about 900g / 2lbs once trimmed
- 3 tablespoon extra virgin olive oil
- 1 medium yellow onion diced
- 1 tablespoon finely minced or grated ginger
- 1 teaspoon salt
- 1 tablespoon garam masala
- 1 teaspoon cayenne pepper
- 2 x 14 oz can chickpeas or 3 cups cooked chickpeas, drained and rinsed well
- ½ cup finely chopped cilantro leaves and stems
- 6 large whole wheat tortillas
Garlic yoghurt sauce
- 1 cup full-fat plain yoghurt
- 1 clove garlic crushed
- salt and pepper
- Start with breaking down the cauliflower into large chunks.
- Place cauliflower chunks into a pot, cover with water, add a pinch of salt, and bring to the boil over high heat. Reduce to a simmer, cover, and simmer until cauliflower is tender (but not mushy!) about 15-20 minutes.
- Drain the cauliflower, and using a potato masher, mash it roughly. There should still be some chunks, but mostly mashed. Set this aside to cool a bit.
- While the cauliflower is boiling, set a large pot over medium-high heat. This is the pot in which you'll mix everything together in the end, so make sure it's large enough!
- Add the olive oil to the pot to heat, then add the onions and sauté for 5-7 minutes, until they're just beginning to brown.
- Add the ginger and sauté for a minute more.
- Reduce the heat to medium, and then add the salt, garam masala, and cayenne, and sauté for one minute.
- Add the mashed cauliflower, chickpeas, and cilantro and stir well, cooking for 3-5 minutes more.
- Remove from heat, and let cool slightly.
- To make the garlic yoghurt sauce (if using) whisk together plain yoghurt, crushed garlic, and add salt and pepper to taste.
- Spoon about ⅙th of the filling into the center of each tortilla. Fold one side over towards the center, fold the edges in, and roll up like a burrito.
- Serve with garlic yoghurt sauce if desired.
- Nutrition values are an estimate only
- For totally vegan wraps, either leave out the garlic yoghurt sauce or replace the yoghurt with cashew cream or another vegan alternative.
- If you're making these for make-ahead lunches, either pack with a small container of sauce for dipping, or, when you're making the wraps start with a slick of yoghurt sauce on each tortilla before you add the cauliflower filling.
- These wraps freeze well. Simply cool to room temperature, wrap in foil, and toss in the freezer for a busier day.
This recipe was originally published March 5, 2015. It was retested, re-photographed, and updated on November 9, 2018. Last updated January 22, 2021.