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Vegetarian cauliflower and bean wraps

Name: Vegetarian cauliflower and bean wraps
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 persons
Cuisine: World
Ingredients: 8 beetroot tortillas; 1 cauliflower; 250 grams sweet potatoes; 250 grams canned black beans; 2 limes; handful of fresh spinach; 1 avocado; 150 grams feta cheese; 250 ml Greek yoghurt; 1 teaspoon hot smoked paprika; 2 teaspoons garlic powder; 1 teaspoon ground cumin seeds; 1 teaspoon ground coriander seeds; salt and pepper to taste; olive oil

Listen to this recipe

These vegetarian cauliflower and bean wraps make an ideal weekday meal, and are a great way to get some extra vegetables into your diet. With feta and a spicy, fresh yogurt sauce, they're truly delicious.

Nutrition balance score

Unbalanced

5.5/10

Glycemic Index

Glycemic Load

43.21 (Low)

46.69 (High)

Nutrition per serving

Kcal

820.71 kcal

Carbohydrates
Of which sugars

108.05 g
12.28 g

Total fat
Of which saturated fats

27.94 g
12.10 g

Proteins

30.82 g

Fiber

19.50 g

Sodium

1628.18 mg

View all nutrients

Beetroot tortillas have a beautiful pink colour and are really tasty. Turn them into vegetarian wraps, filled with cauliflower and beans, for a satisfying and easy weekday meal.

Spicy roasted cauliflower with sweet potato, black beans and creamy avocado, complement these tortillas perfectly. Serve with a simple yoghurt sauce, and add some zing with fresh lime.

Black pepper lends the dish some extra warmth, but you could also use white pepper, or a mix, if you prefer.

Vegetarian cauliflower and bean wraps ingredients

Recipe vegetarian cauliflower and bean wraps

Recipe vegetarian cauliflower and bean wraps allergens

This recipe contains the following allergens. Click on the allergen to search for alternative recipes.

Sulfites

Gluten

Milk

Made by Véronique

Published at 2024-01-02, this recipe is for 4 persons and takes 45 minutes.

Founder of Ohmydish (since 2014), she prefers to spend all day in the kitchen. Once working in the hospitality industry as an independent chef, she loves helping you gain confidence in the kitchen. With her easy-to-follow recipes, handy tips, and cooking knowledge, you'll make the most delicious dishes yourself! The recipes are accessible to everyone, from beginners to advanced home cooks.

Updated at: 2025-07-19

Let's get started

Preparation time

15 minutes

Time cooking

30 minutes

Total time

45 minutes

Preparation – 15 minutes

Preheat the oven to 180 degrees Celsius.

Break the cauliflower into fairly small florets, but not too small. Make sure they are all around the same size. Mix the cauliflower florets with 1 teaspoon of garlic powder, 1 teaspoon of ground cumin and 1 teaspoon of ground coriander. Season with salt and pepper, and drizzle with olive oil.

Peel and dice the sweet potato. Wash the spinach, if necessary, and remove any excess water with a salad spinner. Cut 1 lime into wedges and set it aside.

Finishing the vegetarian cauliflower and bean wraps – 30 minutes

Spread the spicy cauliflower on a baking tray and roast until al dente (around 15 to 20 minutes). The exact cooking time depends on the size of the cauliflower florets.

Meanwhile, heat a splash of olive oil in a large frying pan and sauté the sweet potato chunks in it for around 10 minutes. Stir them regularly, and season with salt and pepper.

Meanwhile, make a simple sauce by mixing Greek yoghurt with the zest and juice of 1 lime, 1 teaspoon of smoked paprika and 1 teaspoon of garlic powder. Season with salt and pepper.

Drain the black beans and add them to the sweet potato. Season again with salt and pepper and cook until the sweet potato is tender.

Slice the avocado and heat a large frying pan over a high heat. Briefly fry the beetroot tortillas in the dry pan on both sides.

Top the beetroot tortillas with spinach, sweet potato and beans, roasted cauliflower, avocado and the spicy yoghurt sauce. Crumble feta over the top and serve immediately. Enjoy!

Tips!

What are beetroot tortillas?

Beetroot tortillas are wraps/tortillas made with vegetables in addition to wheat; in this case with red beetroot.

What type of sauce goes well with wraps?

Wraps filled with vegetables, beans and (optionally) meat are delicious with a spicy sauce. As well as the ubiquitous tomato salsa, you could serve a spicy yoghurt sauce.

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Nutritional values

Per 1 serving / piece:

Pay attention! These indicated nutritional values are based on standard tables and are therefore an estimated total. No rights can be derived from the data in the nutritional value table.

General

Kcal

820.71 kcal

Carbohydrates
Of which sugars

108.05 g
12.28 g

Total fat
Of which saturated fats

27.94 g
12.10 g

Proteins

30.82 g

Fiber

19.50 g

Sodium

1628.18 mg

Show vitamines & minerals

Minerals

Iron

7.36 mg

Calcium

392.73 mg

Magnesium

106.49 mg

Potassium

106.49 mg

Phosphorus

515.67 mg

Copper

0.49 mg

Zinc

4.11 mg

Iodine

3.64 µg

Selenium

10.41 µg

Vitamins

Vitamine C

201.55 mg

Vitamine D

0.13 mg

Vitamine A

1.35 mg

Vitamine B1

0.76 mg

Vitamine B2

0.73 mg

Vitamine B6

1.25 mg

Vitamine B12

0.43 µg

Folic acid

197.10 µg

Vitamine E

1.26 mg

Vitamine K

97.48 µg

Vitamine K1

0.00 µg

Handy! Scroll this table horizontally to see all nutritional values per ingredient

Amount		Ingredient	Allergens	Kcal	Carbs	Carbs of which sugars	Fat	Fat of which saturated	Protein	Fibers	Sodium	Iron	Calcium	Magnesium	Potassium	Phosphorus	Copper	Zinc	Iodine	Selenium	Vitamin C	Vitamin D	Vitamin A	Vitamin B1	Vitamin B2	Vitamin B6	Vitamin B12	Vitamin B11	Vitamin E	Vitamin K	Vitamin K1
2		beetroot tortillas	gluten	346.80	66.96 g	2.16 g	5.40 g	1.44 g	9.72 g	4.32 g	798.00 mg	3.00 mg	57.60 mg	42.00 mg	187.20 mg	190.80 mg	0.12 mg	1.44 mg	-	9.36 µg	-	-	-	0.48 mg	0.24 mg	0.36 mg	-	75.60 µg	0.60 mg	2.28 µg	-
0.25		cauliflower		48.00	6.00 g	5.00 g	-	-	4.00 g	4.40 g	20.00 mg	1.00 mg	30.00 mg	20.00 mg	500.00 mg	60.00 mg	0.06 mg	0.80 mg	-	-	160.00 mg	-	-	0.10 mg	0.12 mg	0.40 mg	-	90.00 µg	-	-	-
62.5	gram	sweet potatoes		60.00	13.13 g	1.88 g	0.06 g	-	0.81 g	1.56 g	15.63 mg	0.31 mg	18.75 mg	13.75 mg	206.25 mg	26.25 mg	0.10 mg	0.09 mg	-	-	16.25 mg	-	0.44 mg	0.09 mg	0.03 mg	0.24 mg	-	8.13 µg	-	-	-
62.5	gram	canned black beans	sulfites	96.25	15.00 g	-	0.31 g	-	5.63 g	5.31 g	0.63 mg	1.31 mg	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
0.5		limes		8.00	0.50 g	0.48 g	0.63 g	-	0.13 g	-	0.50 mg	0.05 mg	3.75 mg	-	20.00 mg	2.75 mg	-	-	-	-	11.25 mg	-	-	0.01 mg	0.01 mg	-	-	-	-	-	-
0.25	small handful	of fresh spinach		2.81	0.11 g	0.08 g	0.06 g	-	0.47 g	0.38 g	12.19 mg	0.77 mg	22.50 mg	8.44 mg	121.88 mg	10.31 mg	0.02 mg	0.09 mg	-	0.19 µg	9.75 mg	-	0.15 mg	0.02 mg	0.04 mg	0.04 mg	-	13.13 µg	0.38 mg	90.00 µg	-
0.25		avocado		70.50	0.56 g	0.52 g	6.79 g	1.42 g	0.98 g	2.40 g	1.88 mg	0.15 mg	3.75 mg	11.25 mg	168.75 mg	11.25 mg	0.15 mg	0.22 mg	-	-	1.13 mg	-	-	0.03 mg	0.04 mg	0.15 mg	-	3.75 µg	-	-	-
37.5	gram	feta cheese	milk	94.50	0.45 g	-	8.06 g	5.63 g	5.32 g	-	412.50 mg	0.26 mg	161.25 mg	-	232.50 mg	127.50 mg	-	1.09 mg	-	-	-	-	-	-	0.11 mg	-	0.11 µg	-	-	-	-
62.5	ml	greek yoghurt	milk	74.38	2.19 g	2.06 g	5.94 g	3.50 g	3.00 g	-	25.00 mg	0.06 mg	75.00 mg	6.88 mg	87.50 mg	75.00 mg	0.01 mg	0.31 mg	3.13 µg	0.63 µg	0.63 mg	0.13 mg	0.63 mg	0.01 mg	0.13 mg	0.03 mg	0.31 µg	6.25 µg	0.19 mg	-	-
0.25	teaspoon	hot smoked paprika		2.65	0.26 g	-	0.10 g	0.02 g	0.11 g	0.15 g	0.22 mg	0.18 mg	1.35 mg	-	18.00 mg	2.63 mg	-	-	-	-	0.53 mg	-	-	-	0.01 mg	-	-	-	-	-	-
0.5	teaspoon	garlic powder		4.98	1.09 g	0.09 g	0.02 g	-	0.25 g	0.15 g	0.98 mg	0.06 mg	2.72 mg	0.38 mg	17.90 mg	4.94 mg	-	0.02 mg	-	0.21 µg	0.47 mg	-	0.14 mg	-	-	0.03 mg	-	-	-	0.01 µg	-
0.25	teaspoon	ground cumin seeds		3.19	0.26 g	-	0.16 g	0.02 g	0.14 g	0.08 g	1.28 mg	-	6.75 mg	-	13.50 mg	0.49 mg	-	-	-	-	0.06 mg	-	-	-	-	-	-	-	-	-	-
0.25	teaspoon	ground coriander seeds		2.24	0.41 g	-	0.13 g	0.01 g	0.09 g	0.31 g	0.26 mg	0.12 mg	5.32 mg	2.48 mg	9.50 mg	2.24 mg	0.01 mg	0.04 mg	-	-	0.16 mg	-	-	-	-	-	-	0.08 µg	0.02 mg	2.32 µg	-
		salt and pepper		4.39	1.13 g	0.01 g	0.06 g	0.02 g	0.18 g	0.44 g	339.13 mg	0.09 mg	4.00 mg	1.33 mg	11.09 mg	1.51 mg	0.01 mg	0.01 mg	0.52 µg	0.02 µg	1.34 mg	-	-	-	-	0.01 mg	-	0.18 µg	0.08 mg	2.86 µg	-
		olive oil		2.03	-	-	0.23 g	0.03 g	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
				820.71	108.05 g	12.28 g	27.94 g	12.10 g	30.82 g	19.50 g	1628.18 mg	7.36 mg	392.73 mg	106.49 mg	1594.06 mg	515.67 mg	0.49 mg	4.11 mg	3.64 µg	10.41 µg	201.55 mg	0.13 mg	1.35 mg	0.76 mg	0.73 mg	1.25 mg	0.43 µg	197.10 µg	1.26 mg	97.48 µg	-