The bril­liant taste ex­plo­sion veg­e­tar­ian wrap

BBC Good Food - - Opinion -

SERVES 4 PREP 40 mins COOK 45 mins EASY V

2 red onions 32p

3 tbsp cider vine­gar 80p 2 cour­gettes 80p

1 large red pep­per 40p

1/2 cauliflower 50p

400g can chick­peas 50p

3 tsp co­rian­der seeds 85p 2 tsp garam masala 85p 350g self rais­ing flour 15p 500g nat­u­ral yo­gurt 85p small bunch co­rian­der 70p 100g pot co­conut chunks £1 small bunch mint 70p

2 limes 70p

1/2 cu­cum­ber 25p

2 gar­lic cloves 30p

1 shal­lot 10p

1 green chilli 20p

This cov­ers ev­ery­thing. All we as­sume you have in your kitchen be­fore­hand is salt, pep­per, sugar and olive oil.

SWEET PICK­LED ONION TIME

Slice 1 red onion into thin half moons. Put 2 tbsp cider vine­gar in a small pan with 1 tbsp sugar and 1 tsp salt. Heat un­til al­most boil­ing, then pour over the onions and leave for 2 hrs, by which time they will be sweet and crunchy.

ROAST VEG­ETABLE TIME

Heat oven to 180C/160c/gas 4. Chop the cour­gettes, re­main­ing red onion, the red pep­per and cauliflower into bite-sized pieces. Tip into a bak­ing tray with the chick­peas, plus 1 tbsp of the starchy wa­ter from the can. Pour over a good glug of olive oil, add 2 tsp of the co­rian­der seeds, the garam masala, a sprin­kle of salt and pep­per, and mix ev­ery­thing to­gether with your hands. Cook in the oven for 45 mins, but give them a good shake af­ter 30. FLATBREAD TIME In a bowl, mix the flour with 350g of the yo­gurt, the re­main­ing 1 tsp co­rian­der seeds, and all the co­rian­der stalks, finely chopped. It will come to­gether quickly into a lovely dough. Take a golf ball-sized chunk and roll it out on a floured board un­til it’s the thick­ness of a 20p coin, then dry-fry in a hot fry­ing pan for about a minute on each side un­til it looks like a per­fect flatbread. When you’ve made your lit­tle stack, brush each flatbread on one side with some olive oil.

CO­CONUT TZATZIKI TIME

Blitz 1/4 of the pot of co­conut chunks in a blender un­til it re­sem­bles bread­crumbs, then set aside. Pour the re­main­ing 150g yo­gurt into a bowl. Finely chop half the mint leaves and add to the bowl along with the juice of 1 lime. Grate in the cu­cum­ber and a gar­lic clove, then add the co­conut. Sea­son and mix.

SPICY GREEN SAUCE TIME

Put the rest of the co­conut chunks in a blender with the rest of the co­rian­der, the rest of the mint leaves, a peeled clove of gar­lic, the peeled shal­lot, chilli, the juice of a lime, 1 tbsp cider vine­gar, and 1 tsp brown sugar. Blitz un­til smooth. ASSEMBLY TIME Take the flatbread, load it with a hand­ful of veg­eta­bles, then a big spoon­ful of tzatziki, a big spoon­ful of your spicy green sauce, then a sprin­kling of sweet pick­led onions. Wrap it up, and tuck in.

GOOD TO KNOW cal­cium • fo­late • fi­bre • vit c • iron • 5 of 5-a-day

PER SERVING 732 kcals • fat 20g • sat­u­rates 11g • carbs 103g • sug­ars 24g • fi­bre 16g • protein 27g • salt 1.4g

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