Vegetarian · ALWAYS FREE
Roasted cauliflower & chickpea lettuce wraps
Spiced cauliflower and chickpeas tucked into crisp lettuce with a measured lemon-yogurt sauce.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Heat the oven to 425°F (220°C). Pat the rinsed chickpeas and cauliflower dry. Toss with olive oil, cumin, paprika, 0.0705 oz of the salt and the black pepper.
- Spread across two rimmed baking sheets in loose single layers. Roast for 25–30 minutes, stirring and swapping the trays halfway through, until cauliflower is tender with browned edges and chickpeas are hot and lightly golden.
- Meanwhile, stir the yogurt, lemon juice, garlic, parsley and remaining 0.0353 oz salt together. Keep refrigerated while the vegetables finish. Separate and thoroughly dry the lettuce leaves.
- Let the roasted mixture stand for 5 minutes, then divide among about 12 large lettuce leaves. Spoon the sauce over the filling and serve 3 wraps per portion for 4 portions. If leaves are smaller, use more leaves and divide the complete batch into 4 equal portions.
- For leftovers, store the filling, sauce and lettuce separately at 40°F (4°C) or colder. Refrigerate perishables within 2 hours, or 1 hour above 90°F (32°C), and use within 3–4 days. Reheat filling to 165°F (74°C), then assemble with cold lettuce and sauce.
Estimated nutrition
Per serving · 1 of 4- Calories
- 323 kcal
- Protein
- 17 g
- Total carbohydrate
- 39.9 g
- Total fat
- 12.5 g
- Total sugars
- 10.5 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing. The ingredient-sum method uses raw or cooked food profiles matching the ingredient state. Moisture gain/loss does not change the stated serving count. No general cooking nutrient-retention factors are applied. All measured fats, sauces and cooking liquids are assumed consumed; actual amounts left in cookware or serving dishes can reduce intake. The estimate covers the complete listed recipe only, without suggested accompaniments. Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim. Null means unavailable, never zero. Sodium and fiber are not included in this five-field panel. Naturally varying foods, brands and substitutions change the estimate.
View the ingredient calculations · Source 1Why it’s in this collection
- Vegetarian: Cauliflower, canned chickpeas, olive oil, cumin, paprika, salt, pepper, whole-milk Greek yogurt, lemon juice, garlic, parsley and butter lettuce. Yogurt is explicitly dairy, so this is not Vegan or Dairy-Free.
Required label checks: Use plain unsweetened whole-milk Greek yogurt without gelatin and chickpeas canned without animal stock.
Supporting reference · Supporting reference - Mediterranean: Cauliflower, canned chickpeas, olive oil, cumin, paprika, salt, pepper, whole-milk Greek yogurt, lemon juice, garlic, parsley and butter lettuce. Yogurt is explicitly dairy, so this is not Vegan or Dairy-Free. Selected for the vegetable/legume/olive-oil-centered ingredient pattern, with any poultry, grain or dairy explicitly stated. This collection is not a clinical score or health-outcome promise.
Required label checks: Use plain unsweetened whole-milk Greek yogurt without gelatin and chickpeas canned without animal stock.
Supporting reference - Gluten-Free: Cauliflower, canned chickpeas, olive oil, cumin, paprika, salt, pepper, whole-milk Greek yogurt, lemon juice, garlic, parsley and butter lettuce. Yogurt is explicitly dairy, so this is not Vegan or Dairy-Free.
Required label checks: Use plain unsweetened whole-milk Greek yogurt without gelatin and chickpeas canned without animal stock. Choose gluten-free-labeled canned chickpeas, yogurt and spices when needed. Avoid gluten cross-contact in storage and preparation. A recipe screen does not establish finished-food gluten concentration or allergy safety.
Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
