Roasted Cauliflower and Chickpea Wraps
These Roasted Cauliflower and Chickpea Wraps are a wholesome, plant-based meal bursting with flavor and texture. Packed with spiced roasted cauliflower, crispy chickpeas, fresh veggies, and a creamy garlic tahini sauce, they make the perfect clean eating lunch or dinner. Naturally vegan, meal prep-friendly, and totally customizable—these wraps are as nourishing as they are delicious!
Equipment
- Cutting Board & Chef’s Knife: For chopping the cauliflower into florets, slicing fresh veggies like cucumbers and onions, and prepping herbs.
- Large Mixing Bowl: Perfect for tossing the cauliflower and chickpeas with olive oil and spices before roasting.
- Measuring Spoons & Cups: To measure out spices, tahini, lemon juice, and olive oil accurately for consistent flavor.
- Small Bowl or Jar (for Sauce): Use this to whisk together the garlic tahini sauce until smooth and creamy.
- Baking Sheet (or Two): A rimmed sheet pan lined with parchment paper or foil is ideal for roasting. Use two sheets if needed to avoid overcrowding and ensure crispiness.
- Oven: Preheat to 425°F (220°C) to roast the cauliflower and chickpeas to golden perfection.
- Skillet or Microwave (Optional): Warm tortillas briefly before assembling to make them more pliable and prevent cracking.
- Serving Plates or Wrap Station Setup: Create a clean area or layout for layering ingredients and building your wraps with ease.
- Air Fryer: Great for faster roasting and crispier chickpeas without turning on the oven.
- Salad Spinner: Use to rinse and dry greens quickly and thoroughly before assembling your wraps.
- Food Processor or Blender: Useful if you're making a blended version of the tahini sauce or subbing with cashew cream.
- Mason Jars or Meal Prep Containers: Perfect for storing prepped components separately for quick assembly throughout the week.
Ingredients
For the Roasted Cauliflower & Chickpeas:
- 1 medium head of cauliflower chopped into florets
- 1 can 15 oz chickpeas, drained and rinsed
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp ground cumin
- ½ tsp turmeric
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- Pinch of cayenne optional, for heat
For the Garlic Tahini Sauce:
- ¼ cup tahini
- 1 tbsp lemon juice
- 1 clove garlic minced
- 2 –3 tbsp warm water to thin
- Salt to taste
For the Wraps:
- 4 large tortillas or flatbreads gluten-free if desired
- 1 cup shredded lettuce or greens of choice
- 1 medium cucumber sliced
- 1 small red onion thinly sliced
- 1 avocado sliced (optional)
- Fresh cilantro or parsley for garnish
Instructions
- Step 1: Roast the Veggies
- Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper.
- In a large bowl, toss cauliflower florets and chickpeas with olive oil and all the spices. Make sure everything is evenly coated.
- Spread in a single layer on the baking sheet and roast for 25–30 minutes, flipping halfway through, until golden brown and slightly crispy.
- Tip: For extra crispiness, pat the chickpeas dry before roasting and don’t overcrowd the pan.
- Step 2: Make the Garlic Tahini Sauce
- In a small bowl, whisk together tahini, lemon juice, minced garlic, and salt.
- Add warm water 1 tablespoon at a time until the sauce reaches your desired creamy consistency.
- Flavor tip: Let the sauce sit for 5–10 minutes before using. The garlic will mellow and the flavor deepens!
- Step 3: Assemble the Wraps
- Warm your tortillas for 10–15 seconds in the microwave or on a skillet to make them more pliable.
- Spread a generous spoonful of tahini sauce down the center of each wrap.
- Layer with shredded lettuce, cucumber, onion, roasted cauliflower and chickpeas, avocado (if using), and fresh herbs.
- Drizzle with extra tahini sauce and wrap it up tightly burrito-style.
- Meal Prep Tip: Wrap in foil or parchment paper for easy grab-and-go meals throughout the week!
Notes
🥣 Make Ahead Tips:
1. Roast in Batches:Roast your cauliflower and chickpeas up to 4–5 days in advance. Store them in airtight containers in the fridge once cooled completely. 2. Make the Tahini Sauce Early:
The garlic tahini sauce can be made ahead and stored in a sealed jar or container for up to 7 days in the refrigerator. In fact, it tastes even better after sitting for a few hours—allowing the garlic and lemon to mellow and blend beautifully. 3. Chop and Store Fresh Veggies:
Slice cucumbers, onions, or any fresh toppings in advance and store them in separate containers with paper towels to prevent excess moisture. 4. Warm the Wraps Before Assembling:
To keep tortillas soft and pliable for later use, wrap them in foil or store in a zip-top bag and warm them just before assembling. 5. Assemble Just Before Eating (Recommended):
To prevent sogginess, store all wrap components separately and assemble wraps fresh when you're ready to eat.
Meal Prep Tip: Create a "wrap kit" in your fridge with containers of each component for fast, mix-and-match lunches or dinners.
🧊 Storage Instructions:
Refrigeration:- Roasted Cauliflower and Chickpeas: Store in an airtight container in the fridge for up to 5 days.
- Tahini Sauce: Store in a small jar or container in the fridge for up to 1 week. Stir before using.
- Chopped Veggies: Store separately for up to 3–4 days, and pat dry before using to keep them crisp.
- Assembled Wraps: Best enjoyed within 1–2 days if wrapped tightly in parchment or foil and stored in the fridge.
- Roasted Cauliflower: Can be frozen for up to 2 months. Reheat in the oven or air fryer to restore texture.
- Chickpeas: Freeze well after roasting but will lose some crispiness. Best reheated in the oven.
- Wraps: Not recommended to freeze fully assembled wraps with fresh veggies, but you can freeze just the roasted filling to use later.
🔥 Reheating Tips:
- Oven: Reheat roasted cauliflower and chickpeas at 375°F (190°C) for 8–10 minutes for best crispiness.
- Air Fryer: Perfect for reheating chickpeas and veggies in just 5–6 minutes at 375°F.
- Microwave: Use for quick reheating, though it may soften the texture of the roasted components.
Pro Tip: Keep the tahini sauce chilled and drizzle it on after reheating for the best flavor and contrast.
✅ Wrap & Store Like a Pro
Want to pack your wraps for lunch? Here’s how:- Use sturdy whole grain or gluten-free tortillas.
- Layer drier ingredients (like lettuce and chickpeas) closest to the wrap, and sauces/toppings in the center.
- Roll tightly, wrap in parchment paper or foil, and slice in half.
- Store in an airtight container or reusable wrap bag in the fridge.