Cauliflower Tikka Wraps

Name: Cauliflower Tikka Wraps
Cuisine: Asian
Ingredients: 1 medium cauliflower; 300g (10.6oz) vegan yoghurt, (1.25 cups) see notes; 2 garlic cloves, peeled + grated; 1/2 a thumb of fresh ginger, peeled + grated; 1 lemon, juice only; 1 tsp ground cumin; 1/2 tsp ground coriander; 1/2 tsp ground turmeric; 1/2 tsp chilli powder; 1 tsp maple syrup; salt; 1/2 red onion, finely sliced; 1 handful of fresh mint; 1/3 cucumber, grated; 4 flatbreads, or gluten-free wraps

6 steps

These tikka wraps work just as well on the BBQ or at home under the grill. We blanch the florets first so they absorb more flavour from the marinade, then cook the cauliflower until charred and serve with warm flatbreads, a simple raita and pickled red onion. Delish!

Updated at: Thu, 17 Aug 2023 03:25:50 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories496.8 kcal (25%)

Total Fat18.3 g (26%)

Carbs72.3 g (28%)

Sugars12.4 g (14%)

Protein11.9 g (24%)

Sodium801.4 mg (40%)

Fiber14.5 g (52%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1cauliflower

medium

300gvegan yoghurt

2garlic cloves

peeled + grated

0.5 thumbfresh ginger

peeled + grated

1lemon juice only

1 tspground cumin

½ tspground coriander

½ tspground turmeric

½ tspchilli powder

1 tspmaple syrup

salt

0.5red onion

finely sliced

1 handfulfresh mint

0.33cucumber

grated

4flatbreads

or gluten-free wraps

Instructions

Step 1

Break up the cauliflower into florets (see notes about storing the leaves and stem), then add them to a large saucepan of boiling water. Blanch for 3 minutes or until the florets are tender on the outside but still firm in the middle. Drain and leave the florets to cool for 5 minutes.

Step 2

Combine 2/3 of the yoghurt with the garlic, ginger, juice from half of the lemon, the spices, maple syrup and a good pinch of salt in a large mixing bowl. Now stir the florets into the marinade until fully coated. Cover and leave to marinate in the fridge for at least 30 minutes, but preferably 1-2 hours.

Step 3

Meanwhile combine the sliced red onion with the juice from the remaining lemon half and a pinch of salt in a small bowl. Leave to one side to pickle.

Step 4

When you’re ready to cook the cauliflower, add the florets to metal skewers (they should all fit on two long metal skewers). If cooking under a grill: First place a wire rack on top of a baking tray, then place the cauliflower skewers on top of the wire rack and grill on high for 10-15 minutes or until charred on the edges and tender in the middle, turning halfway. If you don’t have skewers, you can simply add the florets to the wire rack and cook under the grill as per the instructions. Alternatively cook directly on a BBQ grill. If using the oven: Preheat the oven to 400°F/ 200°C. Place the cauliflower florets in a baking sheet lined with parchment paper. Spread them in a single layer. Brush or spray with oil. Roast the tandoori gobi for 18-20 minutes. Now set the oven to “broil” and cook for 3 more minutes.

Step 5

Meanwhile, roughly chop the mint leaves, saving half a dozen or so to use as garnish. Combine the chopped mint with the remaining yoghurt and grated cucumber in a bowl, then set aside. This is your raita.

Step 6

Warm the flatbreads in the oven for a minute, then when you’re ready to serve, spoon the raita on top of the flatbreads, followed by the pickled red onion and the cauliflower tikka. Garnish with a few mint leaves, then tuck in.

View on wearesovegan.com

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