Spicy curried cauliflower chickpea wraps are filled to the brim with good-for-you ingredients and make great make-ahead meals.
I have three superhero powers.
The first, and I’ve yet to figure out how this is useful, is my uncanny ability to wear nail polish. I mean, sure, most people can put nail polish on, but how long does it stay looking perfect? Check mine a full week later, and in spite of the fact that I’ve been cooking up a storm, have washed approximately one million dishes, and have been swimming half a dozen times, it’s still pristine. Riiiight? Power!
The second, and this one is marginally more useful, is my ability to deliver a highly emotional speech in front of a crowd. Writing the speech, I’ll be sobbing. Practicing the speech, I’m a bloody mess. But put a microphone in my hand and put me in a room full of people and I’m a dang robot.
The third, and this one is serious, is my ability to wrap a burrito like nobody’s business.
Although I’m certain that none of these three superpowers serve humanity in any way, and were I stranded on a desert island no body would be impressed with my chip-less nails, speech-giving, or burrito rolling skills, wrap rolling definitely comes in handy for make-ahead meals.
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 way less of a carb-on-carb situation.
Like most of my wraps, these can be made in advance and tossed in the freezer. That’s where 4/6 of these wraps are right now. 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 office 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.
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. If you’re gluten free, see if you can get your hands on some nice big gluten free wraps, and you’re in business.
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.
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. The protein-fiber combination in chickpeas is key for stabilizing blood sugar levels, as both protein and fiber move through our digestive systems at a moderate pace. This protein-fiber combination is also beneficial for improving our sense of satiety, which can help prevent over eating. 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. Chickpeas also contain valuable amounts of polyunsaturated fatty acids, including alpha-linolenic acid (ALA), the body’s omega-3 fatty acid from which all other omega-3 fats are made. Chickpeas for the win!
curried cauliflower chickpea 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 400g 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
- 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 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.
Recipe Notes-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.
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