Crispy Chickpea and Cauliflower Wraps is a practical, budget-conscious recipe made with familiar UK supermarket ingredients. It offers a flexible way to combine satisfying food with everyday meal planning, without promising weight-loss results.
Serves: 4 | Prep: 15 minutes | Cook: 25 minutes
Ingredients
- 1 x 400g tin chickpeas
- ½ cauliflower
- 4 wholemeal wraps
- 150g Greek-style yoghurt
- 1 tsp smoked paprika
- ½ tsp cumin
- 1 tbsp oil
- ½ cucumber
- juice of ½ lemon
Method
- Heat oven to 220°C (200°C fan). Dry chickpeas and toss with cauliflower florets, oil and spices.
- Roast on a tray for 20–25 minutes until tender and lightly crisp.
- Mix yoghurt with lemon and fill wraps with roast vegetables, chickpeas, cucumber and dressing.
Budget-friendly tips
Frozen cauliflower works if well dried; roast a little longer if needed.
Serving and storage
Adjust accompaniments and portions to suit your household. Cool cooked leftovers promptly, refrigerate within two hours and reheat only once until steaming hot throughout. For uncooked dairy or fish dishes, keep refrigerated and follow packaging storage instructions.
Frequently asked question
Can I make it vegan?
Yes, choose suitable plant-based yoghurt and wraps.
More family meal ideas
Explore the Budget Family Meals UK guide and organise your week with our free family meal planner.
Nutrition values depend on brands and portion sizes; no unverified calorie figures are provided.
A crunchy meat-free lunch
Pat the chickpeas dry with kitchen paper and spread everything in a single layer. Add yoghurt only just before serving to keep the wraps from going soggy.
Serving suggestions
Add shredded lettuce or tomatoes for extra freshness. Wholemeal wraps vary greatly in size and nutrition.
Ingredient swaps and make-ahead advice
Supermarket own-brand ingredients are suitable. Where you change a main ingredient, the flavour, cooking time and nutritional estimate may change. Follow food-pack storage guidance and keep chilled ingredients refrigerated.
Estimated nutrition per serving
Approximate values calculated from typical UK supermarket ingredient composition and the quantities listed above, divided into the stated number of servings. These are planning estimates, not laboratory-tested figures; brands, drained weights, vegetable sizes and optional ingredients affect the result. Accompaniments are excluded.
| Energy | 320 kcal |
|---|---|
| Protein | 13 g |
| Carbohydrate | 43 g |
| Fat | 10 g |
| Fibre | 10 g |
| Sugars | 7 g |
| Salt | 0.8 g |
Allergen note: Contains milk and wheat unless suitable substitutes are used. Always check the specific ingredient packaging.
More questions about this recipe
Can I cook the filling in an air fryer?
Yes, in batches; follow the appliance instructions and ensure the cauliflower is tender.
Making this part of a balanced week
No single meal guarantees weight loss. Consider your overall dietary pattern, hunger, activity and individual needs. For more low-cost inspiration, browse our budget family meals guide and use the free family meal planner.