Meat Free Monday: Chickpea and Cauliflower Egg Wrap

ThisChickpea and Cauliflower Egg Wrap is pact with healthy ingredients to keep you full and going all morning. Made with chickpea, cauliflower, spinach, avocado and egg.

cauliflower wrap

If you had been following my blog, you must have noticed that I had been posting a lot more healthier option meals and dessert than usual. I’m not totally abandoning my sweet treats, I just thought its a good idea to share more healthy option recipes. This is one of the thing that I want to introduce in my blog this year, and maybe even after this year I’ll be able to continue on doing it. But anyway, as I have mentioned, sweet treats will always be in my posts but it will be improve to use healthier ingredients whenever possible, and from time to time, use of regular ingredients. 

chickpea and cauliflower turmeric curry wrap

Recently, my breakfast had been slowly replaced with either Oatmeal , Chai Pudding or Vegetarian Wrap. Although I am familiar with them (maybe except the Chai, which I just recently discovered), I never make them as often especially for breakfast. Since I started introducing healthier breakfast option, I often make these 3 in rotation. This week, I made this Chickpea and Cauliflower Egg Wrap. This wrap as I mentioned above, was made from chickpea, cauliflower, spinach, avocado, egg and cheese. 6 healthy ingredients, that were delicious and filling. This wrap was creamy, flavorful and I love the slight kick of heat from the spices. The texture was amazing, it has the fresh crunch from Spinach, bits and piece of chunky and fine cauliflower and chickpea, and the  smooth creamy taste of avocado. Really, this wrap is all-round. You can have it for breakfast, lunch, snack or dinner serve with some salad or fresh fruits on side. 

chickpea and cauliflower wrap

The main filling of this wrap are Cauliflower and Chickpea, you can have just that. If you are not a lover or Spinach you can replace it with cucumber or green bell pepper. They will give the fresh crunch that you get from Spinach. Avocado, egg and cheese are also optional, you can substitute it with what you like. But I tell you, if you’ll just give these ingredients a chance and put them together, you’ll understand why I love them together in a wrap. Let me show you how I made this. Let’s get stared! 

chickpea wrap

Ingredients: 

  • 1 tbsp olive oil
  • 2 cloves garlic
  • 1/2 cup chickpea 
  • 225g Cauliflower – riced (you can use the already riced cauliflower or simply chop the cauliflower into fine pieces)
  • 1/2 tsp Salt 
  • 1 fresh red chili pepper
  • 2 tsp sugar 
  • 1/2 tsp turmeric 
  • 1/2 tsp curry powder 
  • 1/2 cup broth or coconut milk
  • 4 scrambled egg 
  • 4 tbsp mustard 
  • 1/2 cup fresh Spinach 
  • 1/2 cup shredded cheddar cheese 
  • 8 tbsp ranch dressing or any creamy dressing of your choice
  • 4 large tortilla 
  • 1 large Avocado
  • 1/4 tsp cayenne pepper

Instructions:

  1. In a heated pan, add olive oil, garlic and onion. Sauté until onion is no longer translucent. Add chopped cauliflower, chickpea, salt, red chili pepper, sugar and broth. Mix then cover and cook for 10-12 minutes. Add chopped cilantro, to taste and adjust seasoning as desired. If you have a mini chopper, chopped half of the mixture to fine texture but not too mushy or smooth. Return back to the rest of the cauliflower and chickpea mixture. You now have a filling for the wrap. Let’s assemble it.

Chickpea and Cauliflower Egg Turmeric Curry Wrap

I like having the combination of chunky pieces and some fine pieces because it gave the tortilla a creamy texture but if you like everything chunky, you can skip the extra step of processing

vegetarian chickpea and cauliflower spinach and egg wrap

Make the Wrap:

Spread 1 tbsp mustard on top of each tortilla (or you can drizzle it on top of chickpea mixture instead) then divide the spinach between 4 tortillas. Arrange scrambled egg (1 egg per tortilla) and cauliflower mixture, avocado, cheese and drizzle with ranch dressing (optional). I like a little bit more cayenne pepper but this is totally optional if you do not like it to be spicy.  Fold the sides towards the center then tightly roll while holding the side to keep it tight.

Makes 4 pieces

chickpea and cauliflower curry wrap

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Hi, I'm Marilou. Welcome to my website SweetNSpicyLiving. My website is where I share my passion for baking, cooking, photography and traveling. It's a small piece of my Sweet & Spicy Life that I like to share with you.

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