These Curried Chickpea and Cauliflower Wraps are a great quick & easy meal. They take 15 minutes to make, taste great, and are vegetarian!
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.
My kids have after-school activities most nights of the week, either right before, or during suppertime. 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 (skip the hot sauce if you or your kids don't like spicy food - it can just as easily be added to individual wraps if needed).
This 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 often in a roti.
But I loved the fact that a spicy and flavorful curry could be made portable. When I made it at home, I just changed the meat to chickpeas and potatoes to cauliflower to make it a little healthier.
Curried Chickpea and Cauliflower Wraps Ingredients and Substitutions:
- Cauliflower florets (to save even more time, buy pre-cut cauliflower in a bag)
- Canola oil, or any other neutral-flavored cooking oil
- Curry powder
- Ground cumin
- Mustard seed
- Chili garlic sauce or sriracha
- Salt (or use MSG-Salt)
- Canned chickpeas (save the aquafaba for other recipes)
- Fresh or bottled lime juice
- Frozen or homemade paratha or Naan bread, or tortillas: see below for more info (use gluten-free wraps or serve over rice or quinoa to make this recipe gluten-free; ensure that the wraps you are using are dairy-free if you need this recipe to be vegan and/or dairy-free)
The bread you choose to wrap it up in is up to you. Paratha is my favorite choice, and my kids love it too. But they're usually made with white flour and LOTS of fat - keep this in mind if you have special dietary considerations. You can find them in the freezer of an Indian market or a well-stocked supermarket with a large ethnic aisle.
Naan is also a delicious choice but can also be higher on the calorie and fat spectrum.
A tortilla is a fine choice - they're much lower in calories than paratha or naan, and higher in fiber if it's whole wheat. Also, tortillas are a convenient option as they are available pretty much anywhere. The filling itself is gluten-free, so feel free to choose a gluten-free wrap if you need to.
You can also make this as a bowl, and serve it with rice, quinoa, or another grain.
Want more Quick & Easy Dinner Recipes?
Curried Chickpea and Cauliflower Wraps Nutrition Notes:
The nutrition information in the recipe below is for the curried chickpea and cauliflower filling only - not the wrap.
The choice of wrap can significantly 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
- ½ teaspoon ground cumin
- ½ teaspoon mustard seed
- 1 teaspoon chili garlic sauce or sriracha
- ¼ 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; ensure that the wraps you are using are dairy-free if you need this recipe to be vegan and/or dairy-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.