Thank you Liana for sending in this delicious sounding dish. Meal prep is such a great idea and just makes life a little bit easier when we know we have some delicious, prepared and ready-to-go meals just a few minutes away! I’m going to put a batch of these in my freezer right away – I know my family will love them so they won’t last long.
I thought I would share one of my favourite go-to recipes that I meal prep in advance of the work week. I make up a batch of these and throw them in my freezer. They are great for a grab-and-go lunch as you can take one out of the freezer in the morning and put it in your lunch bag. By noon, it is thawed and ready to eat. You can eat them cold or warm (microwave individual wraps covering with damp paper towel). I have also suggested some substitutions.
And, yes, I am still meal prepping on Sundays for my work week even though we are working remotely. It helps me to maximize my 1-hr lunch break so I can do something active.
FILLING FOR WRAPS
- 1 head of cauliflower
- 3 Tbsp extra virgin olive oil
- 1 yellow onion diced
- 1 Tbsp grated ginger
- 1 tsp salt
- 2 Tbsp garam masala (*see notes)
- 1 tsp cayenne pepper
- 1 can chickpeas, drained and rinsed well
- 1/2 cup chopped cilantro leaves and stems
- 6 tortillas
SAUCE
- 1 cup plain greek yogurt
- 1 Tbsp juice of lemon
- 2 cloves garlic cloves minced
- salt and pepper (to taste)
Instructions:
- Steam cauliflower using stove or Instant Pot (set to 0 min steam). Steam until the cauliflower is cooked but still holds lots of texture (not mushy). Drain cauliflower and set aside.
- For the sauce, mince garlic and add 1Tbsp of lemon juice (set aside).
- Use a big pot (you will be adding all mixture ingredients to it) to cook onions until softened.
- Reduce heat, add ginger and garlic to onions and cook until fragrant.
- Add salt, garam masala, and cayenne into onion/ginger. Cook 1min.
- Add chickpeas, cooked cauliflower, and cilantro to onion/ginger/seasonings. Mash slightly (you want the mixture to have texture and not be mushy). Set aside to cool.
- For the sauce, add greek yogurt, salt, and pepper to the garlic/lemon juice. Combine.
- To assemble wraps, divide filling and sauce evenly among 6 tortillas. Wrap.
Notes and tips:
- This base recipe freezes exceptionally well (yes, even with the sauce included). If freezing, cover each wrap in tin foil and place them in a large freezer bag. To thaw, take individual wraps out of the freezer in the morning so it will thaw by lunch. I find that white flour tortillas freeze the best (some whole wheat ones tend to get mushy when thawed).
- Optional add-ins: for seasoning, I like to add extra curry seasoning and minced garlic to my filling. For texture and variety, I often add cooked kale, red bell pepper, parsley, or mashed sweet potatoes to the filling mix. If eating that day, I add fresh lettuce, tomatoes, cucumbers, quinoa, or whatever I have on hand.
- DO NOT over cook the cauliflower! Aim for under doneness in your initial steam.