Description
Mexican-inspired spicy cauliflower and chickpea wraps blend bold flavors with wholesome ingredients. Crispy roasted cauliflower, zesty chickpeas, and tangy sauce create a delightful meal that satisfies your craving for a quick, nutritious lunch.
Ingredients
Scale
Main Ingredients:
- 1 small head cauliflower, cut into 1-inch pieces (approximately 454 grams)
- 1, 15 ounces (425 grams) can chickpeas, drained and rinsed
- 3–4 pitas
- ½ medium red onion, thinly sliced
- Lettuce
Seasoning and Spices:
- 2 teaspoons garlic powder
- 1 teaspoon ground coriander
- 1 teaspoon onion powder
- 1 teaspoon dry thyme
- Kosher salt
Sauce and Flavor Enhancers:
- 1–2 chipotle peppers from a can of chipotle peppers in adobo sauce
- ½ cup unsweetened plant-based yogurt
- 2 tablespoons vegan mayo (or more yogurt)
- 1 clove garlic, grated
- ½ lime (zest and juice)
- 1 tablespoon apple cider vinegar
- 2 teaspoons maple syrup
- ½ cup cilantro, minced
- Avocado oil for roasting
- Water, only if needed
Instructions
- Pickle red onion slices by combining them with minced garlic, lime zest, lime juice, apple cider vinegar, maple syrup, chopped cilantro, and a pinch of kosher salt in a medium bowl. Refrigerate the mixture to develop tangy flavors while preparing other components.
- Thoroughly pat chickpeas dry with paper towels, then toss with olive oil and kosher salt on a rimmed baking sheet. Roast in a preheated oven at 425°F (218°C) for 20 minutes until they begin to crisp.
- Remove chickpeas from the oven, sprinkle with garlic powder and ground coriander, then return to the oven for an additional 5-10 minutes until achieving a golden, crunchy texture.
- Prepare cauliflower florets by tossing them with olive oil, salt, smoked paprika, and black pepper. Spread evenly on a separate baking sheet and roast at 425°F (218°C) for 30-35 minutes, turning once to ensure even browning.
- Create the chipotle sauce by blending Greek yogurt, chipotle peppers in adobo sauce, lime juice, and fresh cilantro until smooth. Adjust consistency with water if needed.
- Combine roasted chickpeas and cauliflower in a large mixing bowl, then gently fold in half of the chipotle sauce to coat evenly.
- Warm whole wheat pitas or tortillas briefly in a skillet or oven. Spread remaining sauce on each wrap, layer with crisp lettuce leaves, spiced chickpea and cauliflower mixture, and top with pickled red onions.
- Fold the wraps, tucking in the sides to prevent filling from falling out, and serve immediately while ingredients remain warm and crisp.
Notes
- Marinate onions ahead of time for deeper, zingier flavor that adds a tangy punch to your wrap.
- Thoroughly dry chickpeas before roasting to ensure maximum crispiness and prevent soggy texture.
- Roast vegetables at high temperature to develop rich caramelization and enhance natural sweetness.
- Adjust chipotle sauce consistency with water for perfect drizzling or spreading texture.
- Allow roasted chickpeas and cauliflower to cool slightly before assembling to prevent soggy wraps.
- Warm pitas gently to create soft, pliable wrap base that doesn’t crack when folding.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Lunch, Snacks
- Method: Roasting
- Cuisine: Indian
Nutrition
- Serving Size: 4
- Calories: 250 kcal
- Sugar: 5 g
- Sodium: 300 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 0 mg