Roasted Chickpea and Cauliflower Wrap with Chili Lime Yogurt
This Roasted Chickpea and Cauliflower Wrap is a flavorful, healthy, and satisfying meal. The crispy roasted chickpeas and cauliflower provide a hearty base, while the chili lime yogurt adds a creamy, tangy, and slightly spicy kick. Wrapped in a soft tortilla with fresh greens and crunchy vegetables, this dish is perfect for a quick lunch, dinner, or meal prep.
⏳ Time Breakdown
Prep Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Ingredients
For the Roasted Chickpeas & Cauliflower:
1 can (15 oz) chickpeas, drained and rinsed
2 cups cauliflower florets, chopped
1 ½ tablespoons olive oil
1 teaspoon smoked paprika
1 teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon chili flakes (optional for extra heat)
For the Chili Lime Yogurt Sauce:
½ cup Greek yogurt (or dairy-free yogurt for vegan option)
1 tablespoon fresh lime juice
1 teaspoon lime zest
½ teaspoon chili powder
½ teaspoon honey (or maple syrup for vegan)
1 clove garlic, minced
¼ teaspoon salt
For the Wrap Assembly:
4 large whole wheat or flour tortillas
1 cup shredded lettuce or baby spinach
½ cup cucumber, thinly sliced
½ cup cherry tomatoes, halved
½ cup shredded carrots
¼ cup red onion, thinly sliced
¼ cup fresh cilantro, chopped (optional)
Step-by-Step Instructions
Step 1: Roast the Chickpeas & Cauliflower
1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a bowl, toss chickpeas and cauliflower with olive oil, smoked paprika, cumin, garlic powder, onion powder, salt, pepper, and chili flakes.
3. Spread evenly on the baking sheet and roast for 20-25 minutes, stirring halfway through, until golden and crispy.
Step 2: Make the Chili Lime Yogurt Sauce
1. In a small bowl, mix Greek yogurt, lime juice, lime zest, chili powder, honey, minced garlic, and salt.
2. Stir well and refrigerate until ready to use.
Step 3: Assemble the Wraps
1. Warm the tortillas slightly for easier folding.
2. Spread a spoonful of chili lime yogurt sauce onto each tortilla.
3. Add shredded lettuce, cucumber, cherry tomatoes, carrots, and red onion.
4. Top with the roasted chickpeas and cauliflower.
5. Sprinkle with fresh cilantro if desired.
6. Fold the sides in and roll tightly into a wrap.
Step 4: Serve & Enjoy
Slice in half and serve immediately, or wrap in foil for an easy meal on the go!
Notes & Tips
Can I make this ahead of time?
A:Yes! Store the roasted chickpeas and cauliflower separately, and assemble wraps fresh to keep them from getting soggy.
How do I store leftovers?
A:Roasted chickpeas and cauliflower: Store in an airtight container in the fridge for up to 3 days.
Chili lime yogurt: Refrigerate for up to 5 days.
How can I make it vegan?
A:Use dairy-free yogurt and maple syrup instead of honey.
What can I add for extra protein?
A:Grilled tofu or tempeh
Cooked quinoa
Sliced avocado
Nutritional Information
Calories: 360
Protein: 14g
Carbs: 48g
Fat: 12g
Fiber: 10g
Sugar: 6g
This Roasted Chickpea and Cauliflower Wrap is a perfect balance of crispy, creamy, spicy, and fresh flavors. It’s a delicious, nutritious, and easy meal for any time of the day!