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Cauliflower and Chickpea Wrap

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Cauliflower and Chickpea Wrap

Enjoy a flavorful and satisfying meal with these Cauliflower and Chickpea Wraps topped with Pickled Red Onions. Roasted cauliflower florets and seasoned chickpeas are wrapped in whole grain pita bread, complemented by tangy pickled red onions and a creamy chipotle yogurt sauce. This plant-based dish is both nutritious and delicious, perfect for a quick lunch or dinner.

πŸ‘€
Serves
2
⏲️
Time
40 min
☁️
CO2e
Chickpeas = 1 kg

Let's cook it

Ingredients

Pickled Onions:

  • 1/2 medium red onion, thinly sliced
    ‍
  • 1 clove garlic, grated
    ‍
  • Zest and juice of 1/2 a lime
    ‍
  • 1 tablespoon red wine vinegar
    ‍
  • 1 teaspoon maple syrup
    ‍
  • 1/4 cup cilantro, minced
    ‍
  • Kosher salt
    ‍

Roasted Cauliflower and Chickpeas:‍

  • 1 small head cauliflower, cut into 1-inch pieces
    ‍
  • 1 can (15 oz) chickpeas, drained and rinsed
    ‍
  • 2 teaspoons garlic powder
    ‍
  • 1 teaspoon ground coriander
    ‍
  • 1 teaspoon onion powder
    ‍
  • 1 teaspoon dried thyme
    ‍
  • Avocado oil for roasting
    ‍

Chipotle Yogurt Sauce:‍

  • 1-2 chipotle peppers from a can with adobo sauce
    ‍
  • 1/2 cup unsweetened plant-based yogurt
    ‍
  • 2 tablespoons vegan mayo (or more yogurt)
    ‍
  • Juice and zest of 1/2 a lime
    ‍
  • 2 teaspoons maple syrup (or any sweetener you like)
    ‍
  • 1 clove garlic, grated
    ‍
  • 1/4 cup cilantro, minced
    ‍
  • Water, only if needed
    ‍

For Assembly:‍

  • 3-4 whole grain pitas
    ‍
  • Lettuce

Pickled Onions:

  • 1/2 medium red onion, thinly sliced
    ‍
  • 1 clove garlic, grated
    ‍
  • Zest and juice of 1/2 a lime
    ‍
  • 1 tbsp red wine vinegar
    ‍
  • 1 tsp maple syrup
    ‍
  • 1/4 cup cilantro, minced
    ‍
  • Kosher salt
    ‍

Roasted Cauliflower and Chickpeas:‍

  • 1 small head cauliflower, cut into 1-inch pieces
    ‍
  • 1 can (15 oz) chickpeas, drained and rinsed
    ‍
  • 2 tsp garlic powder
    ‍
  • 1 tsp ground coriander
    ‍
  • 1 tsp onion powder
    ‍
  • 1 tsp dried thyme
    ‍
  • Avocado oil for roasting
    ‍

Chipotle Yogurt Sauce:‍

  • 1-2 chipotle peppers from a can with adobo sauce
    ‍
  • 1/2 cup unsweetened plant-based yogurt
    ‍
  • 2 tbsp vegan mayo (or more yogurt)
    ‍
  • Juice and zest of 1/2 a lime
    ‍
  • 2 tsp maple syrup (or any sweetener you like)
    ‍
  • 1 clove garlic, grated
    ‍
  • 1/4 cup cilantro, minced
    ‍
  • Water, only if needed
    ‍

For Assembly:‍

  • 3-4 whole grain pitas
    ‍
  • Lettuce

Steps

Roasting Cauliflower and Chickpeas:

  1. Preheat the oven to 425Β°F (220Β°C).
    ‍
  2. 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.
    ‍
  3. 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.
    ‍
  4. 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.
    ‍

Preparing Quick Pickled Onions:

  1. 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.
    ‍

Making Chipotle Yogurt Sauce:

  1. 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.
    ‍

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

CO2e info

Chickpeas = 1 kg

CO2e image

Beef = 20 - 30 kg

Pork = 10 - 15 kg

Chicken = 5 - 10 kg

☁️ More about CO2e

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4 years ago
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2 years ago
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