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Cauliflower Sweet Potato Chickpea Tikka Wraps with Coconut Chutney
Cauliflower Sweet Potato Chickpea Tikka Wraps with Quick Coconut Chutney. Coconut Chutney makes everything amazing! Easy Weekday Meal. Vegan Soy-free Nut-free Recipe. Can be gluten-free with gluten-free wraps or tacos.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 3
Calories: 292 kcal
Course:
Main Course
Cuisine:
Indian , Vegan
Ingredients
Veggie Chickpea Tikkas:
- 1.5 to 2 cups cauliflower florets
- 1 medium sweet potato cubed
- 1 to 1.5 cups cooked chickpeas or use 1 cup other vegetables as bell peppers broccilini, zucchini
- 1/2 cup thick slices of onion or use bell pepper or both
- 1 green chile thinly sliced (optional)
Tikka marinade:
- 2 tbsp lemon juice
- 2 inch knob of ginger
- 6 cloves of 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 oil
Coconut chutney
- 1/3 cup shredded coconut dried or fresh
- 1/2 cup warm hot water
- 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
- A pinch of cayenne garlic powder, dash of lemon juice
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
Cup of Yum
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.
Cup of Yum
Nutrition Information
Calories
292kcal
(15%)
Carbohydrates
44g
(15%)
Protein
8g
(16%)
Fat
10g
(15%)
Saturated Fat
3g
(15%)
Sodium
735mg
(31%)
Potassium
664mg
(19%)
Fiber
9g
(36%)
Sugar
12g
(24%)
Vitamin A
6545IU
(131%)
Vitamin C
45.5mg
(51%)
Calcium
71mg
(7%)
Iron
2.8mg
(16%)
Nutrition Facts
Serving: 3Serving
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.