Gobi Aloo Wrap with Spiced Lentil Hummus and Pickled Onions Recipe
Introduction
This Gobi Aloo Wrap combines flavorful cauliflower and potatoes with a creamy vegan red lentil hummus, creating a satisfying and vibrant meal. Perfect for a quick lunch or dinner, it’s packed with spices and fresh toppings that bring every bite to life.
Ingredients
- 1/2 cup red/pink/orange lentils
- 1 cup water
- 1/2 medium tomato, chopped
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cumin powder
- 1/4 teaspoon cayenne pepper
- 1 teaspoon Sriracha sauce, or to taste
- 1 recipe Gobi Aloo mutter (Cauliflower, potato, and peas stir fry; see notes)
- Pickled red onion
- Cilantro
- Salt and pepper, to taste
- Medium or large tortillas
Instructions
- Step 1: Heat a teaspoon of oil in a deep pan over medium heat. Toast the washed lentils in the oil for 2 minutes, stirring frequently.
- Step 2: Add water, salt, garlic powder, cumin powder, cayenne, Sriracha sauce, and chopped tomato to the pan. Stir well and partially cover the pan.
- Step 3: Cook the lentils at low-medium heat for 13 to 15 minutes, stirring occasionally. After cooking, mash the lentils slightly to create a thick hummus texture.
- Step 4: Warm the tortillas gently until pliable. Spread a layer of the lentil hummus over each tortilla.
- Step 5: Add some more whole lentils toward the two-thirds point of the tortilla for texture.
- Step 6: Spoon the prepared Gobi Aloo mutter (cauliflower, potato, and peas stir fry) on top of the lentils.
- Step 7: Add pickled red onions, a pinch of salt and pepper, and fresh cilantro leaves.
- Step 8: Carefully wrap the tortilla around the filling, then cut in half and serve with cilantro chutney or extra Sriracha/hot sauce as desired.
Tips & Variations
- For extra creaminess, blend the cooked lentils with a little olive oil before spreading.
- Substitute the Gobi Aloo mutter with any vegetable stir fry or roasted veggies you have on hand.
- If you prefer a milder wrap, reduce or omit the cayenne and Sriracha.
- Pickled red onions add tang and crunch, but fresh sliced red onions can be used as a quick alternative.
Storage
Store any leftover lentil hummus in an airtight container in the refrigerator for up to 3 days. The wrap is best eaten fresh, but you can wrap leftovers tightly in foil and refrigerate for up to 24 hours. Reheat the filling gently before assembling, and warm the tortilla separately to prevent sogginess.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use other lentils for the hummus?
Red, pink, or orange lentils are preferred as they cook quickly and mash easily. Other lentils like green or brown may not soften as well and could alter the texture.
Is this recipe gluten-free?
The lentil hummus and Gobi Aloo mutter are naturally gluten-free, but be sure to use gluten-free tortillas if you need to avoid gluten entirely.
PrintGobi Aloo Wrap with Spiced Lentil Hummus and Pickled Onions Recipe
A flavorful vegan wrap combining spiced red lentil hummus with a traditional Indian gobi aloo mutter stir-fry made from cauliflower, potatoes, and peas. This wholesome wrap is filled with vibrant spices, pickled onions, and fresh cilantro, creating a satisfying meal perfect for a quick lunch or dinner.
- Prep Time: 7 minutes
- Cook Time: 20 minutes
- Total Time: 27 minutes
- Yield: 2 servings 1x
- Category: Wraps & Sandwiches
- Method: Stovetop
- Cuisine: Indian Fusion
- Diet: Vegan
Ingredients
Lentil Hummus
- 1/2 cup red, pink, or orange lentils
- 1 cup water
- 1/2 medium tomato, chopped
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cumin powder
- 1/4 teaspoon cayenne pepper
- 1 teaspoon Sriracha sauce (or to taste)
- 1 teaspoon oil (for toasting lentils)
Gobi Aloo Mutter Stir Fry
- Cauliflower florets
- Potatoes, diced
- Green peas
- Spices and seasonings (refer to gobi aloo mutter recipe)
Wrap Assembly
- Medium or large tortillas
- Pickled red onions
- Fresh cilantro, chopped
- Salt and pepper, to taste
- Cilantro chutney or additional Sriracha/hot sauce for serving
Instructions
- Prepare Lentil Hummus: Heat a teaspoon of oil in a deep pan over medium heat. Add the washed lentils and toast them in the oil for about 2 minutes. Then add water, salt, garlic powder, cumin powder, cayenne pepper, Sriracha sauce, and chopped tomato. Mix well, partially cover the pan, and cook on low to medium heat for 13 to 15 minutes. After cooking, mash the mixture to create a thick hummus-like consistency.
- Warm Tortilla: Gently warm your medium or large tortilla in a pan or microwave until soft and pliable, which makes it easier to wrap.
- Spread Lentil Hummus: Spread a generous layer of the prepared lentil hummus evenly across the tortilla, making sure to cover the surface well.
- Add Lentils: Place some of the cooked lentils towards the two-thirds section of the tortilla to build the filling.
- Add Gobi Aloo Mutter Stir Fry: Top the lentils with the cauliflower, potato, and peas stir-fry, spreading it evenly along the filling area.
- Add Toppings: Sprinkle pickled red onions, salt, pepper, and fresh chopped cilantro over the top of the stir-fry to add layers of flavor.
- Wrap and Serve: Carefully fold the tortilla around the fillings to create a wrap. Cut in half if desired, and serve immediately with cilantro chutney or extra Sriracha for dipping or drizzling.
Notes
- For the gobi aloo mutter stir-fry recipe, refer to a traditional Indian cauliflower, potato, and peas stir-fry seasoned with spices like turmeric, cumin, and coriander.
- Adjust the amount of Sriracha sauce based on your preferred spice level.
- Pickled red onions can be made in advance by soaking thinly sliced red onions in vinegar, sugar, and salt for at least 30 minutes.
- This wrap is best enjoyed fresh but can be reheated gently if needed.
- For gluten-free option, substitute the tortilla with a gluten-free wrap.
Keywords: vegan wrap, red lentil hummus, gobi aloo mutter, cauliflower potato peas wrap, Indian vegetarian wrap, spicy lentil wrap, healthy vegan lunch
