Vegetarian Wraps (BBC Good Food)

Serves 10

Preparation time: 10min

Cooking time: 10min

 

 

 

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 (spice blend used in North Indian cookery)
  • 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

Method

To make the sweet pickled onions, slice one red onion thinly. 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 ttime they will be sweet and crunchy.

Heat oven to 180C/160C fan/gas 4. Chop 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 little olive oil, add 2 tsp of the coriander seeds, the garam masala, a sprinkle of salt and pepper, and mix everything together. Cook in the oven for 45 mins, giving a good shake after 30 mins.

For the flatbreads, mix the flour with 350g of the yogurt, the remaining 1 tsp coriander seeds, and all the coriander stalks, finely chopped to form 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 and 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, add the coconut and season to taste.

For the spicy green sauce, blitz 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, juice of a lime, 1 tbsp cider vinegar, and 1 tsp brown sugar until smooth.

Take a flatbread, load it with a handful of vegetables, a big spoonful of tzatziki and spicy green sauce; and a sprinkling of sweet pickled onions. Wrap it up and serve.

 

Nutrition: Per serving

kcal fat saturates carbohydrates sugars fibre protein salt
732 20g 11g 103g 24g 16g 27g 1.4g