Vegetarian wraps
- Emma Freud
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Serves 4
Easy
Prep: 40 mins
Cook: 45 mins
A star rating of 4.7 out of 5.28 ratingsRate
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Try these flavour-packed veggie wraps filled with pickled onions, roasted veg, coconut tzatziki and spicy green sauce. They will feed four people for under £10 – perfect for a hungry crowd
Vegetarian
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Ingredients
Nutrition
Units:
MetricUS
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2 red onion
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3 tbsp cider vinegar
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2 courgettes
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1 large red pepper
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½ cauliflower
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400g can chickpeas
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3 tsp coriander seeds
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2 tsp garam masala
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350g self raising flour
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500g natural yogurt
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small bunch coriander
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100g pot coconut
chunks
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small bunch mint
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2 limes
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½ cucumber
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2 garlic cloves
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1 shallot
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1 green chilli
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salt
pepper, sugar and olive oil
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Nutrition: Per serving
- kcal732
- fat20g
- saturates11g
- carbs103g
- sugars24g
- fibre16g
- protein27g
- salt1.4g
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Method
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step 1
To make the sweet pickled onions, slice one red onion into thin half moons. Put 2 tbsp cider vinegar in a small pan with 1 tbsp sugar and 1 tsp salt. Heat until almost boiling, then pour over the onions and leave for 2 hrs, by which time they will be sweet and crunchy.
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step 2
To make the roasted veg, heat oven to 180C/160C fan/gas 4. Chop the courgettes, remaining red onion, the red pepper and cauliflower into bite-sized pieces. Tip into a baking tray with the chickpeas, plus 1 tbsp of the starchy water from the can. Pour over a good glug of olive oil, add 2 tsp of the coriander seeds, the garam masala, a sprinkle of salt and pepper, and mix everything together with your hands. Cook in the oven for 45 mins, but give them a good shake after 30.
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step 3
For the flatbreads, mix the flour with 350g of the yogurt, the remaining 1 tsp coriander seeds, and all the coriander stalks, finely chopped. It will come together quickly into a dough. Take a golf ball-sized chunk and roll it out on a floured board until it’s the thickness of a 20p coin, then dry-fry in a hot frying pan for about a minute on each side. When done, brush each flatbread on one side with some olive oil.
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step 4
To make the tzatziki, blitz 1/4 of the pot of coconut chunks in a blender until it resembles breadcrumbs, then set aside. Pour the remaining 150g yogurt into a bowl. Finely chop half the mint leaves and add to the bowl along with the juice of 1 lime. Grate in the cucumber and a garlic clove, then add the coconut. Season and mix.
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step 5
To make the spicy green sauce, put the rest of the coconut chunks in a blender with the rest of the coriander and mint leaves, a peeled clove of garlic, the peeled shallot, chilli, the juice of a lime, 1 tbsp cider vinegar, and 1 tsp brown sugar. Blitz until smooth.
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step 6
Take a flatbread, load it with a handful of vegetables, then a big spoonful of tzatziki and spicy green sauce, then a sprinkling of sweet pickled onions. Wrap it up, and tuck in.
Recipe from Good Food magazine, April 2018
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Overall rating
A star rating of 4.7 out of 5.28 ratings
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