Guess what I’ve got for you today. One of my very favorite quick and easy, healthy meals – Curried Chickpea and Cauliflower Wraps. Perfect for Meatless Monday.
These wraps are super fast to whip up – they can be on the table in only about 15 minutes. I don’t know about you, but I’ve been living off of these quick and easy meals lately.
Baby J still takes 2 naps, which means that I can’t get out of the house to get stuff done until after the second one. Then I rush around getting groceries or doing whatever only to get home barely in time for supper. Thank goodness quick meals like this exist or I’d be eating a lot more frozen convenience foods or grabbing takeout more often (I won’t lie – both of these options happen sometimes too).
And these tasty chickpea wraps are super flavorful, unlike some speedy recipes. Their flavor comes from curry powder, cumin, mustard seed and hot sauce.
The recipe was inspired by a roti wrap I had once at a Caribbean booth at Heritage Festival in Edmonton a few years ago. I don’t even remember what was in it – some type of meat and potatoes I suppose, as that’s what’s traditional for a roti. But I loved the fact that a spicy curry could be made portable. I just changed the meat to chickpeas and potatoes to cauliflower to make it a little healthier.
The bread you choose to wrap it up in is up to you. Paratha breads are my favorite, but also the least healthy as they’re made with white flour and LOTS of fat. You can find them in the freezer of an Indian market or well-stocked supermarket with a large ethnic aisle.
Naan is also a good choice, but also higher on the calorie and fat spectrum, and if it’s very thick, might be more difficult to wrap. A tortilla is a fine choice – certainly not as traditional, but much lower in calories and higher in fiber if it’s whole wheat. Also, certainly beats making a special stop at the grocery store if you already have them at home. Just call it fusion – Indian tacos if you will. The filling itself is gluten free, so feel free to choose a gluten free wrap if you need to.
Curried Chickpea and Cauliflower Wraps Nutrition Notes:
The above nutrition info is for the curried chickpea and cauliflower filling only – not the wrap. The choice of wrap can greatly affect the total nutrition info of the meal: a store bought frozen paratha bread can be as high as 280kcal each, while a similar sized whole wheat tortilla is closer to 80kcal. Whatever you choose to wrap your chickpeas in, make sure you factor it in.
Curried Chickpea and Cauliflower Wraps
- 1 pound cauliflower florets, cut into bite sized pieces (about 4 cups)
- 1 Tablespoon canola oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 Tablespoon curry powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon mustard seed
- 1 teaspoon chili garlic sauce or sriracha
- 1/4 teaspoon salt
- 1 14 ounce can chickpeas, rinsed
- 1 teaspoon lime juice
- 2 Tablespoons minced cilantro
- 4 frozen paratha or Naan breads, or tortillas (use Gluten Free wraps or serve over rice or quinoa to make this recipe Gluten Free)
- Lightly steam or microwave cauliflower on high until just starting to soften, about 3-4 minutes. Set aside.
- Heat canola oil over medium high heat in a 10 inch skillet. Add onion and cook until softened, about 3-4 minutes. Stir in garlic, curry powder, cumin and mustard seed and cook until fragrant, about 30 seconds. Stir in chili garlic sauce, salt, chickpeas and cauliflower. Cook until chickpeas are heated through and cauliflower is softened, about 5 minutes. Remove skillet from heat and stir in lime juice and cilantro. Spoon into paratha breads (cooked according to directions on package), Naan bread or tortillas and fold into a wrap.