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Tandoori Cauliflower Wrap with Feta-Yogurt | Naturally Ella

Tandoori Cauliflower Wraps with Feta Yogurt

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 wraps 1x
  • Category: Main Course

Description

A flavorful and beautiful lunch featuring tandoori roasted cauliflower, spicy arugula, and a fresh feta-yogurt spread. 


Scale

Ingredients

Cauliflower

  • 2 cups cauliflower florets (cut into small pieces)
  • 1/4 medium red onion (sliced)
  • 1/3 cup whole milk yogurt
  • 1 tablespoon fresh minced ginger
  • 1 clove garlic (minced)
  • 1/2 recipe tandoori seasoning
  • Salt (as needed)

Feta-Yogurt Spread

  • 1/4 cup whole milk yogurt
  • 1/4 cup crumbled feta
  • 3 tablespoons minced flat-leaf parsley
  • 1 tablespoon lemon juice

Wraps

  • 4 Whole Wheat Flatout Wraps
  • 2 to 3 cups lightly packed baby arugula

Instructions

  1. Heat oven to 400˚F.
  2. In a roasting pan, combine the cauliflower florets with the onion, yogurt, ginger, garlic, seasoning, lemon zest, lemon juice, and salt (if needed). Toss until everything is well combined and the cauliflower is evenly coated. Bake until cauliflower is tender and lightly browning, 25 to 30 minutes. 
  3. While the cauliflower is roasting, combine the yogurt, feta, parsley, and lemon juice together. Set aside.
  4. Assemble the wraps with a smear of the feta-yogurt, roughly ½ cup arugula, and ¼ of the cauliflower. Serve with a sprinkle of parsley. 

Notes

Tips & Tricks: Roast the cauliflower ahead of time to make quick work of the wrap.

If using premixed tandoori seasoning, using about 1 tablespoon of seasoning. 

Stock up: get the pantry ingredients you will need: yogurt, cauliflower, parsley

Nutrition: see the information. 


Nutrition

  • Calories: 257
  • Sugar: 3.6
  • Sodium: 450
  • Fat: 9.4
  • Carbohydrates: 36.5
  • Fiber: 4.5
  • Protein: 10
  • Cholesterol: 13