Cauliflower Sweet Potato Chickpea Tikka Wraps with Coconut Chutney
Cauliflower Sweet Potato Chickpea Tikka Wraps feature vegetables and chickpeas marinated in a spiced tikka mixture, baked until tender, and served warm inside tortillas. The marinade includes garlic, ginger, lemon juice, chili, paprika, garam masala, and other spices, coating the roasted vegetables with savory, aromatic flavors. Coconut chutney adds a cooling, tangy contrast to the wraps.
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
Nutrition Facts
Serving: 3 Serving
Amount Per Serving
Calories 292
% 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.