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Curried Cauliflower & Lentil Wraps with Mint Yogurt Sauce

Curried Cauliflower & Lentil Wraps with Mint Yogurt Sauce

Lunch
Prep Time
25min
Cook Time
35min
Servings
5
Calories
420
Chef's Note

For meal prep, store the lentil-cauliflower filling, yogurt sauce, and tortillas separately. Warm the filling before assembling the wraps. The filling actually tastes even better the next day as the flavors have time to meld!

Tags
vegetarian
curry
wraps
lentils
cauliflower
Indian-inspired
lunch
meal-prep
healthy
high-fiber
Ingredients
  • 1 medium head cauliflower

  • 3 tablespoons olive oil

  • 2 tablespoons curry powder

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • 1/2 teaspoon turmeric

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1/4 teaspoon red pepper flakes

  • 1 cup green lentils

  • 2 cups vegetable broth

  • 1 medium red onion

  • 3 cloves garlic

  • 1 tablespoon ginger

  • 1 medium red bell pepper

  • 2 cups spinach

  • 1 cup Greek yogurt

  • 1/4 cup fresh mint

  • 2 tablespoons fresh lemon juice

  • 1 teaspoon honey

  • 1/2 medium cucumber

  • 10 8-inch whole wheat tortillas

  • 1/4 cup fresh cilantro

Instructions
  • 1

    Rinse 1 cup of green lentils and add to a medium saucepan with 2 cups of vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain any excess liquid.

  • 2

    Preheat oven to 425°F (220°C). Cut 1 medium cauliflower head into small florets.

  • 3

    In a large bowl, combine 2 tablespoons olive oil, 1 tablespoon curry powder, 1/2 teaspoon ground cumin, 1/2 teaspoon ground coriander, 1/4 teaspoon turmeric, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.

  • 4

    Add cauliflower florets to the spice mixture and toss until well coated. Spread on a baking sheet and roast for 20-25 minutes, stirring halfway through, until golden and tender.

  • 5

    While cauliflower roasts, dice 1 medium red onion and 1 medium red bell pepper. Mince 3 cloves of garlic and 1 tablespoon ginger.

  • 6

    Heat 1 tablespoon olive oil in a large skillet over medium heat. Add diced onion and sauté for 3-4 minutes until softened.

  • 7

    Add minced garlic and ginger, and cook for 1 minute until fragrant.

  • 8

    Add diced red bell pepper and cook for another 3-4 minutes until slightly softened.

  • 9

    Add the remaining curry powder (1 tablespoon), ground cumin (1/2 teaspoon), ground coriander (1/2 teaspoon), turmeric (1/4 teaspoon), salt (1/2 teaspoon), black pepper (1/4 teaspoon), and red pepper flakes (1/4 teaspoon). Stir to combine and cook for 1 minute.

  • 10

    Add cooked lentils to the skillet and stir to combine with the spiced vegetables. Cook for 2-3 minutes.

  • 11

    Add 2 cups of spinach and stir until wilted, about 1-2 minutes.

  • 12

    For the mint yogurt sauce, combine 1 cup Greek yogurt, 1/4 cup chopped fresh mint, 2 tablespoons lemon juice, 1 teaspoon honey, and 1/2 cucumber (grated and squeezed to remove excess water) in a bowl. Season with salt and pepper to taste.

  • 13

    Warm the 10 whole wheat tortillas according to package instructions.

  • 14

    To assemble, spread a generous spoonful of mint yogurt sauce on each tortilla. Top with the lentil mixture and roasted cauliflower.

  • 15

    Sprinkle with chopped fresh cilantro, fold in the sides, and roll up tightly.

  • 16

    Serve immediately with extra mint yogurt sauce on the side.

Nutrition Information (per serving)
420
Calories
18g
Protein
58g
Carbs
14g
Fat

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