Description
Spice-packed chickpea cauliflower wraps invite Mediterranean magic into simple home cooking. Crisp vegetables, aromatic spices, and tender roasted cauliflower create a delightful lunch you’ll crave again and again.
Ingredients
Scale
Roasted Vegetables and Protein:
- 1 small cauliflower head, cut in 1-inch pieces
- 1 can (15 ounces/425 grams) chickpeas, drained
- 2 teaspoons garlic powder
- 1 teaspoon ground coriander
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- Avocado oil for roasting
Aromatics and Fresh Ingredients:
- 1/2 medium red onion, thinly sliced
- 2 cloves garlic, grated
- 1 lime, zested and juiced
- 1 tablespoon red wine vinegar
- 1 teaspoon maple syrup for onions
- 1/2 cup fresh cilantro, divided
- 1–2 chipotle peppers in adobo
- Lettuce leaves
Sauce and Wrap Components:
- 1/2 cup plain vegan yogurt
- 2 tablespoons vegan mayo
- 2 teaspoons maple syrup for sauce
- 3–4 pitas or wraps
Instructions
- Create a tangy pickle by combining sliced onions with garlic, lime juice, vinegar, maple syrup, chopped cilantro, and a pinch of salt. Refrigerate for at least 30 minutes to develop complex flavors.
- Pat chickpeas completely dry using paper towels, then coat with olive oil and salt, ensuring even distribution. Spread uniformly on a parchment-lined baking tray.
- Roast chickpeas in a preheated 425°F oven on the top rack for 20 minutes, shaking the tray halfway through to promote even browning.
- Remove chickpeas, sprinkle with garlic powder and ground coriander. Return to oven for an additional 10 minutes until achieving a crispy, golden exterior.
- Prepare cauliflower by tossing with remaining seasonings and oil on a separate baking sheet, ensuring each floret is evenly coated.
- Roast cauliflower cut-side down at 425°F for 20 minutes, then flip and continue roasting 10-15 minutes until edges turn deep golden brown.
- Craft a creamy sauce by blending chipotle peppers, yogurt, mayonnaise, lime juice, maple syrup, minced garlic, and fresh cilantro until smooth and well-incorporated.
- Gently combine roasted chickpeas and cauliflower, lightly coating with prepared sauce to enhance overall flavor profile.
- Assemble wrap by spreading sauce on warm pita, layering crisp lettuce, roasted chickpea-cauliflower mixture, and topping with zesty pickled onions.
Notes
- Pickle onions ahead of time for deeper flavor infusion and to save meal prep time.
- Pat chickpeas completely dry to ensure maximum crispiness when roasting.
- Use parchment paper on baking trays for easier cleanup and preventing sticking.
- Switch protein sources by replacing chickpeas with tofu or tempeh for different dietary needs.
- Create a gluten-free version by using lettuce wraps instead of pita bread.
- Control spice levels by adjusting chipotle peppers in the sauce for sensitive palates.
- Prep Time: 25 minutes
- Cook Time: 45 minutes
- Category: Lunch, Dinner, Snacks
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 350
- Sugar: 5 g
- Sodium: 400 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 55 g
- Fiber: 12 g
- Protein: 12 g
- Cholesterol: 0 mg