WRAPS VEGETARIAN RECIPES

Name: Vegetarian wraps
Prep time: 40 min
Cook time: 45 min
Total time: 1 h 25 min
Yield: 4
Ingredients: 2 red onion; 3 tbsp cider vinegar; 2 courgettes; 1 large red pepper; ½ cauliflower; 400g can chickpeas; 3 tsp coriander seeds; 2 tsp garam masala; 350g self raising flour; 500g natural yogurt; small bunch coriander; 100g pot coconut chunks; small bunch mint; 2 limes; ½ cucumber; 2 garlic cloves; 1 shallot; 1 green chilli; salt, pepper, sugar and olive oil

VEGETARIAN WRAPS RECIPE - BBC GOOD FOOD

Vegetarian wraps recipe - BBC Good Food image

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

Provided by Emma Freud

Categories Dinner, Lunch

Total Time 1 hours 25 minutes

Prep Time 40 minutes

Cook Time 45 minutes

Yield 4

Number Of Ingredients 19

Ingredients

2 red onion
3 tbsp cider vinegar
2 courgettes
1 large red pepper
½ cauliflower
400g can chickpeas
3 tsp coriander seeds
2 tsp garam masala
350g self raising flour
500g natural yogurt
small bunch coriander
100g pot coconut chunks
small bunch mint
2 limes
½ cucumber
2 garlic cloves
1 shallot
1 green chilli
salt, pepper, sugar and olive oil

Steps:

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.
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.
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.
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.
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.
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.

Nutrition Facts : Calories 732 calories, FatContent 20 grams fat, SaturatedFatContent 11 grams saturated fat, CarbohydrateContent 103 grams carbohydrates, SugarContent 24 grams sugar, FiberContent 16 grams fiber, ProteinContent 27 grams protein, SodiumContent 1.4 milligram of sodium

HEALTHY WRAPS RECIPES - BBC GOOD FOOD

Healthy wraps recipes - BBC Good Food image

Assemble a healthy wrap for an easy work lunch or satisfying supper. Take your pick from chicken fajitas and fish tacos to veggie chapati wraps, hummus roll-ups and more.

Provided by Good Food team

Number Of Ingredients 1

Ingredients

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