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curried cauliflower chickpea wraps cut in half with a bowl of filling in the background
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Curried Cauliflower Chickpea Wraps

These Curried Cauliflower Chickpea Wraps are a healthy, spicy make-ahead meal! Easily vegan and gluten-free, made with warming Indian spices, these wraps are freezer-friendly to boot! 
Course lunch
Cuisine Indian
Keyword Chickpeas, Curry
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 6
Calories 244kcal

Ingredients

For the wraps

  • 1 medium head of cauliflower about 900g / 2lbs once trimmed
  • 3 Tbsp extra virgin olive oil
  • 1 medium yellow onion diced
  • 1 Tbsp finely minced or grated ginger
  • 1 tsp salt
  • 1 Tbsp garam masala
  • 1 tsp cayenne pepper
  • 2 x 14 oz can chickpeas or 3 cups cooked chickpeas, drained and rinsed well
  • 1/2 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 1/6th 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

Calories: 244kcal | Carbohydrates: 27g | Protein: 10g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 5mg | Sodium: 811mg | Potassium: 586mg | Fiber: 8g | Sugar: 4g | Vitamin A: 275IU | Vitamin C: 49.6mg | Calcium: 123mg | Iron: 2.1mg