Cauliflower Sweet Potato Chickpea Tikka Wraps with Coconut Chutney
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
3
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Calories
292 kcal
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Course
Main Course
Cauliflower Sweet Potato Chickpea Tikka Wraps with Coconut Chutney
Description
This recipe creates veggie tikka by tossing cauliflower florets, cubed sweet potatoes, chickpeas, and sliced onions with a marinade blending lemon juice, fresh ginger, garlic, green chile, and a mix of warm spices like paprika, garam masala, coriander, and nutritional yeast. The cornstarch in the marinade helps it cling to the ingredients during baking at 425°F.
Roasting the vegetables and chickpeas results in tender, flavorful pieces with slightly caramelized edges. After a brief cooling, the tikka mixture is wrapped in warm tortillas, optionally with crunchy greens or lettuce.
The accompanying coconut chutney, made by blending shredded coconut with green chile, cilantro, ginger, mustard seeds, and balanced salt, sugar, and cayenne, offers a smooth and mildly spicy sauce that complements the savory wraps. This pairing brings contrasting textures and flavors, showcasing both spicy and cooling elements in each bite.
Ingredients
Veggie Chickpea Tikkas:
- 1.5 to 2 cups cauliflower florets
- 1 sweet potato medium, cubed
- 1 to 1.5 cups chickpeas broccilini, zucchini, cooked or use 1 cup other vegetables such as bell peppers
- 1/2 cup onion or use bell pepper or both, thick slices
- 1 green chile thinly sliced (optional)
Tikka marinade:
- 2 tbsp lemon juice
- 2 inch ginger knob
- 6 cloves garlic
- 1/2 to 1 hot green chile or use 2 tbsp finely chopped green bell pepper
- 3/4 tsp salt
- 1 tsp paprika combination or sweet and smoky
- 3/4 to 1 tsp garam masala or curry powder
- 1 tsp coriander powder
- 2 tsp nutritional yeast optional
- 1.5 tbsp cornstarch or arrowroot starch
- 3 tbsp water
- 1 tbsp neutral cooking oil generic cooking oil
Coconut chutney
- 1/3 cup coconut dried or fresh, shredded
- 1/2 cup water warm, hot
- 1/2 green chile
- 2 tbsp cilantro
- 1/2 inch ginger
- 1/4 to 1/3 tsp salt
- 1/4 tsp sugar or maple
- 1/4 tsp mustard seeds or ground mustard
- cayenne pepper garlic powder, dash of lemon juice, a pinch
Instructions
- Chop the vegetables and add to a bowl along with chickpeas if using.
- Blend the ingredients under marinade in a small blender. Alternatively, mince the ginger garlic, chile etc and mix in a bowl with other ingredients.If the marinate is too thin, add a tsp or so flour or more starch.
- Add the marinade to the veggie bowl and toss to combine well. Let the mixture sit for 5 to 10 minutes while you preheat the oven or make the coconut chutney. Preheat the oven to 425 deg F.
- Spread the vegetables and chickpeas on a large parchment lined baking sheet. Drizzle any remaining marinade over the veggies lightly. Bake at 425 deg F for 25 to 30 mins.
- Let the veggies cool for 2 minutes, then carefully remove from sheet and place in warm tortillas or in a bowl. Add some crunchy greens, lettuce if desired. Add a generous drizzle of the coconut chutney or use other chutneys like Mint Cilantro Chutney
Coconut Chutney:
- Blend the chutney ingredients for half a minute, then let the mixture sit for 5 mins for the coconut to rehydrate. Blend again for a minute. Add more water if needed and blend again until half the coconut is smooth (1-2 minutes). Taste and adjust salt, flavor and blend for a few pulses. Use to dress the veggies in wraps or in a bowl.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 292 kcal
% Daily Value*
| Calories | 292kcal | 15% |
| Carbohydrates | 44g | 15% |
| Protein | 8g | 16% |
| Fat | 10g | 15% |
| Saturated Fat | 3g | 15% |
| Sodium | 735mg | 31% |
| Potassium | 664mg | 14% |
| Fiber | 9g | 36% |
| Sugar | 12g | 24% |
| Vitamin A | 6545IU | 131% |
| Vitamin C | 45.5mg | 51% |
| Calcium | 71mg | 7% |
| Iron | 2.8mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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