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.
It is a great source of vitamin B5, potassium, dietary fiber, and a good source of protein, phosphorus, magnesium, vitamins B1-3, and iron.
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:
Black Bean and Quinoa Freezer Burritos
Slow Cooker Chickpea Curry
Mung Bean and Coconut Curry
Slow Cooker Red Lentil Dal
Spicy Vegan Wraps
22 Vegetarian and Vegan Sandwiches
Chickpea Fritters
Curried Cauliflower Chickpea Wraps
Ingredients
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
Instructions
- 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.
Notes
- 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.
Nutrition
This recipe was originally published March 5, 2015. It was retested, re-photographed, and updated on November 9, 2018. Last updated January 22, 2021.
Foofit says
Whew, these were SO spicy, as another commenter already mentioned. I halved the cayenne and still found them too spicy, and I typically don't mind spice! For anyone out there who is spicy/heat averse, I'd take the cayenne down to 1/8 of a tsp and taste it to see if you'd like more. 1/2 tsp was way too much for me. I can't imagine how spicy these would be with a full tsp!
Jane says
These are great! I roasted the cauliflower and a red pepper, added the spices and mashed it up a bit with a stick blender right on the sheet pan. Delicious, filling and fab out of the freezer and zapped in the microwave. Sauce is a real upgrade, too! Thanks!!
EMILY says
Hi, if you're freezing these, what do you do with the yogurt sauce? or is it best to wait to make the sauce until you are actually going to eat them. Thanks!
Katie Trant says
You can do it either way! I usually just freeze with the yoghurt sauce right in the wraps so I don't have to think about making it again if I'm going to eat them a few weeks down the road.
Patti says
These are really, really delicious. Made them in preparation for postpartum meals, and I've been making them ever since. Always have a bag of these in my freezer. Thank you!
Christelle says
A regular one is our household. I make a batch which I freeze and use for easy lunches. Served with a green salad. It works perfectly. Thank you Katie.
Brett says
Just made this and it is DELICIOUS. Thanks for the inspiration!
Katie Trant says
Yay! So glad you enjoyed this as much as I do!
Liana Thompson says
This was my second time making these. The first time I followed the recipe exactly and this time I made some modifications. It is super hot outside and we dont have AC. So I did as much as I could on the BBQ. I grilled the cauliflower and onions on the BBQ, doubled the Garam Masala, added kale and red peppers from my garden. They turned out extra delicious. I highly recommend grilling the onions and cauliflower first as it added amazing flavour. It did make them harder to mash, so I buzzed them up in my food processor. Thanks again for the recipe, Katie. A home run as always!
Katie Trant says
Oooh, grilling would add such a lovely smoky flavour. Makes me wish I had a bbq!
Chris says
How do you thaw these? Leave in the fridge overnight or in the microwave?
Katie Trant says
Either! I usually throw one frozen into my bag in the morning and I find it's partially thawed by lunch time, then I finish it off / heat it in the microwave.
Judith says
Hi Katie, great recipe and beautifully photographed too 🙂 It seems there are some leafy greens in the photo too, is that correct? Do you have any recommendations which leafy greens freeze better? I tried iceberg lettuce but it got kinda mushy. This stuff in the picture looks greener (and so, more nutritious), which kind is it? Thanks for all your sensible advice 🙂
Katie Trant says
That's spinach! And it's in there 100% for food styling purposes in an attempt to break up all the beige. I don't normally include greens in these wraps, but there's nothing wrong with adding them if you want. Spinach and kale are good choices if you're going to freeze the wraps.
Brie says
Made these this past week. I forgot cauliflower at the store so I used sweet potatoes instead since it saved a trip. They were delicious! It made about 8 of them and I wrapped them in foil and kept them in the fridge. My hubby and I ate them for lunch all week. They were delicious! And we used the left over garlic yogurt sauce to coat our baked salmon for dinner the other night. The only other adjustment I made was using a lont more garlic and roasting it beforehand. Just amazing! Thanks for the recipe! Do you have more like it?
Katie Trant says
Sweet potato is a great swap for the cauliflower, such a good idea! Lots of great (I think) recipes here, check out the recipe archive (https://www.heynutritionlady.com/recipes/) where you can scroll through the various categories.
Rachael says
These are absolutely delicious 😋
This was my second time making them, they were a hit with the family.
I added cabbage to the cauliflower mix as a filler, wrapped and froze.
They are great thawed and reheated. Great for food prep lunch ideas.
I actually made these the first time as an entree for a dinner party. Served warm from the oven in wraps, wrapped in foil. Everyone loved them, I had to share the recipe to everyone 😋
Katie Trant says
So glad you enjoyed these, Racheal! What a great idea to serve them at a dinner party!
Jean says
Hi! These look very good. Where is the curry though?
Katie Trant says
The curry is in the blend of spices. Very few Indian recipes actually call for curry powder.
Kate says
Hi, if i didn't want to freeze them, how far in advance could i make this (assuming i dont put it in the wrap until rrady to eat). Would 48 hours be too much? Thanks!
Katie Trant says
Hey Kate, the filling should last you about 3-5 days in the fridge, so you're good to go!
Kimberly Adkison says
Delicious, freezer friendly. Always have some in the freezer for a grab and go lunch option.
Mary says
Excellent!
kk says
Stumbled across this recipe when looking for Sunday meal prep ideas and wow! This is so good! The spice with the yogurt sauce! SO happy I tried this out!
Katie Trant says
Glad to hear it! One of my favourite recipes, especially for weekend meal prep. Yum!
Roxanne says
Tasty! I made these last night. I'm kind of clueless in the kitchen but these were nothing i couldn't handle, even though I'd never cooked with fresh cauliflower or ginger before. However, they were REALLY!! spicy. I like spicy, but this was on the verge of being too much--the only way I could eat them was with very liberal amounts of sauce (which I used greek yogurt for because I couldn't find plain regular in anything less than like a giabt tub). 🙁
Tip for all us burrito-wrapping-challenged: I just discovered that if I wrap my sub-parly-wrapped burrito in foil, it keeps it together! Tear the foil down to enjoy. 🙂
Maryam says
Amazing!!! I doubled the masalas and used tandoori chicken masala instead of cayenne peppers. But these wraps are amazing!
Katie Trant says
Yum! So glad you like the wraps, they're one of my favourites for sure!
Katie says
WOW these are delicious!! I halved the spice and mine is still pretty hot - but oh my. What a hit. I have yet put it in a tortilla or added the yogurt mixture as they are fantastic alone. Thank you!
Katie Trant says
Glad you enjoyed them Katie! They also freeze like a charm if you wrap 'em up in tortillas, perfect for grab and go meals.
Katie says
Update: These are incredible. We pretty much make these every week. It's our new staple meal & snack...never makes it to the freezer for leftovers but it's easy enough to make. And I did add the tortilla & yogurt which puts it over the top. Thanks again & have a happy Thanksgiving!
Katie Trant says
Yay! So glad they're such a hit! 🙂
Brenda says
Do you need to add any curry to thus recipe?
Katie Trant says
The curry comes from the blend of spices in the recipe. No curry powder necessary!
Christina Williams says
I made these wraps for lunches this week. When my husband tried one, he said "Oh my god, these wraps are amazing. Best lunch ever!" I agree with him!! The garlic yogurt sauce is absolutely delicious with the cauliflower chickpea filling, and the heat level is absolutely perfect. Thank you for sharing this recipe! We will definitely be making these again!!
Katie Trant says
I'm so glad to hear they were such a hit, Christina! I'm going to need to whip up another batch of my own soon, they're just so good!
Alexandra says
AMAZING!!!
I made these and couldn't stop licking the pan I put them in. Very flavorful. And I love putting in the time investment to have lunches for a whole week. I give these five stars! Can't wait to try another recipe of yours 🙂
Katie Trant says
Thanks Alexandra! I'm so glad you like them so much. They're so packed with flavour and good nutrition, definitely one of my favourite make-ahead meals.
Sheila says
I made these for dinner last night. So simple, with outstanding flavor! I loved using the cilantro and garam masala. My husband, who hates cauliflower, ate two.
Katie Trant says
I'm so happy to hear that, Sheila! Definitely one of my favourite recipes 🙂
Michael says
I tried them last week - very tasty! Only problem I had was with the tortillas, I think mine were a little smaller so I wound up having 8 servings instead of 6, and my lack of rolling skills led to some loose ends. My solution for the next batch = pita pockets
Katie Trant says
Big tortillas are definitely the key to easy wrapping, but pita pockets sounds like a great idea as well!
Isabelle says
My husband has a potluck lunch tomorrow at work and I had to find a recipe. I stumbled upon this one and decided to make a double batch of it. I also made a garlic cashew cream. Like you suggested, I first drizzled the cream in the wrap and then put the stuffing in it. Holy is that ever good!!! Amazing flavors coming thru and blend perfectly with the cashew cream. I am sure his omni coworkers will never ask if it is vegan and they will devour those wraps! Thank you for the recipe!
Katie Trant says
So glad you liked them, Isabelle! And I'm glad the garlic cashew cream worked out. I sure hope your husband's coworkers like them as much as we do! I've got the last of my batch for my lunch today, and I'll definitely be making more this weekend. Love these wraps!
Shannon says
Wow, I just made these and they are amazing!! Thanks so much for the recipe. Can't wait to see what else you have posted!!
Katie Trant says
I'm so glad you made these, Shannon! They're definitely one of my favourite recipes 🙂
Carol says
Love these. Making them again using vegan wrap and will steam cauliflower and add what I have.
Katie Trant says
Glad you like them!
Lindsay says
I made this tonight (only change was I added in some kale, im super anal about always getting my greens!)---- Great flavors (the ginger is delicious), great recipe, loved it
Katie Trant says
I totally get it! I'm a greens girl myself! Adding kale to these is a great idea.
Evi @ greenevi says
I am the worst, when it comes to nail polish, public speech or rolling a burrito. My nail polish is usually cracked even before I finished painting all my nails, I get super anxious whenever I have to make a speech, and I am just not able to make a wraps/burrito/spring roll/tortilla without everything falling out. Please teach me! Seriously 🙂
This recipe sounds absolutely wonderful, I love the spices! I've never thought of adding cauliflower to my wraps, must be amazing!
Katie Trant says
There are some pretty good burrito rolling tutorials online, and it just takes practice! The nail polish and speech giving I have no idea how I do, so can't help you there. I hope you love these wraps as much as I do!
Chantelle says
This totally reminds me of what I ate for lunch every,single,day, 5 years ago. I over did it but I think its time for round 2.
Katie Trant says
Ahhh, I hate when I overdo it on a food I really love. Time to get back on the horse. Round 2!
Nancy Lestz says
do you have nutritional data on these? They look wonderful, but we have some medical issues we need to address.
Katie Trant says
Hi Nancy, do you mean calorie counts, etc? I don't provide that kind of information in my posts because I don't like to encourage calorie counting, but for those who need or want that sort of info, there are wonderful online recipe calculators. Try my fitness pal or sparkpeople.
Kelsey @ Snacking Squirrel says
Big fan of chickpeas. These would be so yummy to try!
Katie Trant says
I hope you like them, Kelsey!
Thalia @ butter and brioche says
These perfect wraps definitely put any wrap i have made before to shame.. I cannot wrap to save my life, they always fall apart! I must try out your recipe here - they are ideal for me to make for lunch tomorrow.
Katie Trant says
Wrapping definitely takes some practice, but you'll get it! It especially helps if the filling is a bit on the sticky side, as it helps the whole thing stay together. Let me know if you try these out, I think you'll like them!
Eileen says
These wraps sound fantastic! I especially like the idea of stashing them in the freezer for future lunches. And also, my secret superpower is the ability to make delicious soup out of, say, water and a potato. 🙂 Super powers for all!
Katie Trant says
Ooooh, that's a great superpower! Yes, wraps stashed in the freezer are a lifesaver, especially during a particularly busy week, or if you're coming back from a trip and need a packed lunch right away.
francesca says
Mouth watering delicious! Must try 😀
Katie Trant says
Please do! And let me know how you like them.
Alanna says
These look fantastic! It has been way too long since I've had chickpeas and now I'm in the mood!
Katie Trant says
Yeah! I'm always in the mood for chickpeas, but this spicy cauliflower wrap is especially good. I hope you give it a try!
Alissa says
Wow! Your three superpowers are the three things I am the worst at! I don't think I've ever even posted a photo of a burrito in it's wrapped up form, because any attempt I make at that will be hideous. These look perfect though, and they sound delicious. I'm all about swapping out carbs with cauliflower these days - especially when it's all gonna get wrapped up in more carbs.
Katie Trant says
I think you're on to something with photographing them in their unwrapped form, wraps and burritos are sooooo hard to make look good! But this filling isn't particularly photogenic, so wrapped up was the way to go. And yes to replacing carbs with cauli! It's the perfect way!
Deena Kakaya says
I love that they are so dense and spicy, perfectly balanced with yogurt x
Katie Trant says
They are indeed! I think I was channeling my inner Deena with this recipe. I know you'll love it!
Rebecca @ Strength and Sunshine says
This is insanely perfect! You have my mouth watering! XOXO
Katie Trant says
Glad to hear it, Rebecca! I hope you give these wraps a try1
Linda @ Veganosity says
These look outrageously good! I want one now!
Those are definitely super woman feats Katie! Especially the speech giving one. I've been asked to speak at an event this summer and I'm already in a panic. What's your secret?
Katie Trant says
No secret, unfortunately, it's just something I do. I spent many years teaching and am super comfortable speaking in front of a crowd, so I guess I'm just used to it. And yes, these wraps are outrageously good! So looking forward to my lunch today!
Farrah says
These look delicious! 😀 I've been looking for all sorts of excuses to use cauliflower in recipes lately!
Katie Trant says
This is the perfect excuse for cauliflower, then! I hope you give them a try!
genevieve @ gratitude & greens says
These wraps look and sound so yummy! I just want to bite into one right now. Mmmm!
Katie Trant says
Thanks Genevieve! They really are delish, I hope you try them out!