The brilliant taste explosion vegetarian wrap
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