Recipe
Cauliflower and Chickpea Wrap
Cauliflower and Chickpea Wrap
Wave goodbye to your traditional meaty wraps with this roasted cauliflower and seasoned chickpeas verision wrapped in whole grain pita bread, topped with pickled red onions, creating a flavorful and satisfying meatless meal option.
Serves
2
Time
40 min
CO2e
Chickpeas = 1 kg
Let's cook it
Ingredients
Pickled Onions:
- 1/2 medium red onion, thinly sliced
โ - 1 clove garlic, grated
โ - Zest and juice of 1/2 a lime
โ - 1 tablespoon red wine vinegar
โ - 1 teaspoon maple syrup
โ - 1/4 cup cilantro, minced
โ - Kosher salt
โ
Roasted Cauliflower and Chickpeas:โ
- 1 small head cauliflower, cut into 1-inch pieces
โ - 1 can (15 oz) chickpeas, drained and rinsed
โ - 2 teaspoons garlic powder
โ - 1 teaspoon ground coriander
โ - 1 teaspoon onion powder
โ - 1 teaspoon dried thyme
โ - Avocado oil for roasting
โ
Chipotle Yogurt Sauce:โ
- 1-2 chipotle peppers from a can with adobo sauce
โ - 1/2 cup unsweetened plant-based yogurt
โ - 2 tablespoons vegan mayo (or more yogurt)
โ - Juice and zest of 1/2 a lime
โ - 2 teaspoons maple syrup (or any sweetener you like)
โ - 1 clove garlic, grated
โ - 1/4 cup cilantro, minced
โ - Water, only if needed
โ
For Assembly:โ
- 3-4 whole grain pitas
โ - Lettuce
Pickled Onions:
- 1/2 medium red onion, thinly sliced
โ - 1 clove garlic, grated
โ - Zest and juice of 1/2 a lime
โ - 1 tbsp red wine vinegar
โ - 1 tsp maple syrup
โ - 1/4 cup cilantro, minced
โ - Kosher salt
โ
Roasted Cauliflower and Chickpeas:โ
- 1 small head cauliflower, cut into 1-inch pieces
โ - 1 can (15 oz) chickpeas, drained and rinsed
โ - 2 tsp garlic powder
โ - 1 tsp ground coriander
โ - 1 tsp onion powder
โ - 1 tsp dried thyme
โ - Avocado oil for roasting
โ
Chipotle Yogurt Sauce:โ
- 1-2 chipotle peppers from a can with adobo sauce
โ - 1/2 cup unsweetened plant-based yogurt
โ - 2 tbsp vegan mayo (or more yogurt)
โ - Juice and zest of 1/2 a lime
โ - 2 tsp maple syrup (or any sweetener you like)
โ - 1 clove garlic, grated
โ - 1/4 cup cilantro, minced
โ - Water, only if needed
โ
For Assembly:โ
- 3-4 whole grain pitas
โ - Lettuce
Steps
Roasting Cauliflower and Chickpeas:
- Preheat the oven to 425ยฐF (220ยฐC).
โ - Dry the chickpeas, then spread them on a baking tray. Drizzle with 1 tablespoon of oil and a pinch of salt. Toss to coat, then bake for 20 minutes.
โ - After cooling for 5-10 minutes, sprinkle chickpeas with 1 teaspoon garlic powder and 1/2 teaspoon coriander. Toss to coat, then bake for an additional 10 minutes or until mostly crispy.
โ - On a separate tray, toss cauliflower pieces with the remaining seasonings, a generous pinch of salt, and 1-2 tablespoons of oil. Spread them out on the tray, placing the florets cut side down. Bake for 20 minutes, toss, then return to bake for another 10-15 minutes.
โ
Preparing Quick Pickled Onions:
- In a bowl, combine sliced red onion, grated garlic, lime zest and juice, red wine vinegar, maple syrup (if using), minced cilantro, and a pinch of salt. Toss to coat, then refrigerate.
โ
Making Chipotle Yogurt Sauce:
- Place chipotle peppers, plant-based yogurt, vegan mayo (or more yogurt), lime juice and zest, maple syrup, grated garlic, minced cilantro, and a generous pinch of salt in a small blender cup. Blend until combined. Alternatively, finely mince the chipotle peppers and whisk all ingredients in a bowl. Add water if needed to adjust consistency.
โ
Fill each pita with roasted cauliflower, chickpeas, pickled onions, lettuce, and chipotle yogurt sauce.
Enjoy !
Nutrition info
Nutrition per serving
Calories
350
19%
Protein
8g
16%
Fat
11g
13%
Saturates
1.5g
8%
Fibre
8g
35%
Carbs
40g
14%
Sugars
7g
14%
Salt
0.5g
10%
Reference Intake (RI %) for adults
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