Give your lunch routine a makeover with these tasty air fryer cauliflower wraps, served with crunchy chickpeas and a creamy avocado sauce.
Give your lunch routine a makeover with these tasty air fryer cauliflower wraps, served with crunchy chickpeas and a creamy avocado sauce.
The air fryer gives the cauliflower and chickpeas a crispy texture that perfectly complements the softness of the wrap, while the combination of spices, green leaves, herbs and avocado creates a mouth-watering taste sensation.
The cauliflower and chickpeas are coated with a little bit of oil and some fragrant curry powder and crushed chilli flakes, then air-fried for 12 to 15 minutes.
And the best part? I simply add some green leaves but you can customise the toppings to your liking, adding a personal touch to your lunch.
In the recipe below, I give the directions to make your own wraps from scratch. However, if you are rushed for time, simply swap them for a store-bought alternative.
In this post
Benefits of Using an Air Fryer
I am well behind getting on the air fryer bandwagon. I have only been cooking with mine for a few weeks but I can honestly say that I absolutely love it!
Air fryers have become popular in recent years as a healthier alternative to deep frying. They use hot air to cook food, resulting in crispy and crunchy dishes without the added fat and calories.
Air fryers cook food faster than traditional ovens, saving you time and money. The energy savings from cooking with an air fryer are even more noticeable if you are preparing small batches of food or cooking for 1 or 2 people.
Mine is a Swan Retro Manual Air Fryer and you can read my full review here.
How to Make These Air Fryer Cauliflower Wraps
If you are making your own flatbreads start by mixing together some self-raising flour, yoghurt (Greek or dairy-free), salt, and olive oil. Cover and set aside for 20 mins to rest. When done simply cut the dough into 4 even balls. Add flour to your working surface and roll out each dough ball to a 23-25cm circle [9-10″]. Cover with a clean kitchen towel and set aside. You can easily skip this step and use some storebought wraps or flatbreads.
While the flatbreads are resting, cut the cauliflower florets into bite-size chunks and toss them with the chickpeas in olive oil, curry powder, garlic, chilli flakes, and salt.
Next whizz the avocado in a blender with fresh coriander, lemon juice, cumin, and cardamom.
When you are ready to start cooking the flatbread, place the cauliflower and chickpeas. in the basket of the air fryer and cook for 12 to 15 minutes, shaking halfway, until browned and tender.
When everything is ready, top each flatbread with some salad leaves followed by cauliflower and chickpeas. Serve with the green sauce, finely sliced red onion and extra fresh coriander.
Tips for Perfect Air Fryer Cauliflower Wraps
– Make sure the cauliflower florets and chickpeas are evenly coated with the seasoning to ensure maximum flavour.
– Shake the air fryer basket occasionally to ensure even cooking.
– Don’t overcrowd the air fryer basket, as this can lead to uneven cooking and soggy cauliflower.
– Keep the flatbreads/ wraps warm before topping them with the cauliflower and chickpeas to prevent them from tearing or breaking.
I hope you enjoy this air fryer cauliflower wrap recipe as much as we do. If you do make this recipe, don’t forget to tag me on Instagram!
Air Fryer Cauliflower Wraps
Equipment
Disclaimer: the equipment list above includes affiliate links to products I use and like.
Ingredients
FOR THE FLATBREADS:
- 300 g self-raising flour
- 275 g yoghurt Greek or dairy-free
- 1 tsp salt
- 1 Tbsp olive oil
FOR THE FILLING:
- 450 g cauliflower
- 400 g can chickpea rinsed and drained
- 2 Tbsp olive oil
- 2 ½ tsp mild curry powder
- 1 tsp garlic granules
- 1 tsp crushed chilli flakes
- ¾ tsp salt
FOR THE GREEN SAUCE:
- 1 medium ripe avocado
- 15 g fresh coriander
- 4 Tbsp lemon juice
- ½ tsp ground cumin
- Seeds from 2 cardamom pods
- Water to thin
- salt to taste
TO SERVE:
- Salad leaves
- Finely sliced red onion
- Extra fresh coriander
Instructions
- In a bowl mix together the flour, yoghurt and salt. Add the yoghurt and olive oil and knead until you have a smooth and elastic dough. Add a bit more flour if the dough is too wet. Cover and set aside for 20 mins to rest. When done cut the dough into 4 even balls. Add flour to your working surface and roll out each dough ball to a 23-25cm circle [9-10″]. Cover with a clean kitchen towel and set aside.300 g self-raising flour, 275 g yoghurt, 1 tsp salt, 1 Tbsp olive oil
- In the meantime, cut the cauliflower florets into bite-size chunks. Toss the cauliflower with the chickpeas in olive oil, curry powder, garlic granules, chilli flakes, and salt until coated all over. Set aside.450 g cauliflower, 400 g can chickpea, 2 Tbsp olive oil, 2 ½ tsp mild curry powder, 1 tsp garlic granules, 1 tsp crushed chilli flakes, ¾ tsp salt
- Whizz the ingredients for the green sauce in a blender until smooth. If desired, thin the sauce with a little bit of water and season with salt. Set aside.1 medium ripe avocado, 15 g fresh coriander, 4 Tbsp lemon juice, ½ tsp ground cumin, Seeds from 2 cardamom pods, Water to thin, salt to taste
- Start cooking the flatbreads. Heat a non-stick pan on high. When the pan is very hot, place the first flatbread in it. Do not use any oil or grease, simply cook the flatbread for 2 mins or so on each side until it starts to char. When done, keep it covered in a warm oven while you cook the rest of the flatbreads.
- In the meantime, spray the air fryer basket with oil and add the cauliflower and chickpeas. Cook at 200°C / 400°F for 12 to 15 minutes, shaking halfway, until browned and tender.
- When ready, top each flatbread with some salad leaves followed by cauliflower and chickpeas. Serve with the green sauce, finely sliced red onion and extra fresh coriander.Salad leaves, Finely sliced red onion, Extra fresh coriander
Nutrition
Find this recipe online:
https://theflexitarian.co.uk/recipe-items/air-fryer-cauliflower-wraps/
I cannot wait to see your posts!
Frequently Asked Questions about these Air Fryer Cauliflower Wraps
Yes, you can make homemade wraps in advance. After cooking them, allow them to cool completely, then store them in an airtight container or resealable plastic bag. You can refrigerate them for a few days or freeze them for longer storage. Reheat as per below.
Yes, you can reheat homemade wraps. To do so, wrap them in a damp paper towel and microwave for a short time until warm. Alternatively, you can heat them in a dry skillet or oven until they become soft and pliable again.
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