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Posted by on Oct 7, 2013 in Featured, Mains, Special diet, Vegetarian | 2 comments

Cauliflower wraps with cheesy bean mash and salad

Cauliflower wraps with cheesy bean mash and salad

I’m on a health kick and will be till I shed these 4kgs which sneaked up on me. I like eating too much to restrict myself to small portions of boring bland food. So I have been trying really hard to get as creative as possible around low-carb, high-protein, high raw-veg food and yesterday I totally nailed it.

I read about these cauliflower wraps on Roost, a favourite blog of mine, months ago and only got round to trying them yesterday. I followed the recipe for the wraps exactly but I added a few drops of sesame oil (because I love the roasted flavour it adds) and some a black pepper. I was doubtful about how they would turn out as the batter was so runny; but they set perfectly. I added some colour by grilling them on high heat for a few minutes at the end. The resulting wraps are still quite tender and you need to eat them carefully to avoid tearing. They taste delicious and have an unusual but appealing texture.

You can use these to add any of your favourite fillings to. I added a filling of a cheesy bean mash, salad veggies and leaves and drizzled them with yogurt. The wraps are baked, the cheese in my bean mash was fat reduced and the yogurt was fat free but the wraps were bursting with flavour and had a richness which belied their low fat nature.

Cauliflower wraps with bean mash and salad
Makes 4 wraps

For the wraps
3 cups of cauliflower, pulsed in a blender till it forms a rice like consistency
1 large egg
4 large egg whites
½ tsp of salt
¼ tsp of sesame oil
¼ tsp of black pepper, freshly ground

Pre heat the oven to 200°C. Line two baking sheets with baking paper.

Boil the cauliflower rice for a few minutes until just cooked. Drain it in a sieve and allow it cool a little. With a spatula press the cauliflower to the sides of sieve to release more water. Alternativly place the cook cauliflower in a kitchen towel and squeeze the excess water out.

Combine the cauliflower with the remaining ingredients. With a soup ladle spoon the mixture into four piles, on the two baking sheets. Two wraps per baking sheet. With the back of the spoon spread the mixture out into large flat circles.

Bake the wraps for 10 – 15 minutes until set. Grill for a few minutes until the top wraps start to turn golden. Remove that sheet and grill the second sheet of wraps until golden. Allow the wraps to cool before peeling them off the baking paper.

For the cheesy bean mash
2 cups of cooked beans of choice, drained and well rinsed
½ a cup of water (more if needed)
4 Tbsp of red pesto (I used pesto princess)
1 tsp of chilli sauce, use your favourite
½ tsp of cumin
½ tsp of smoked paprika
½ cup of fat reduced feta, crumbled
½ cup of fat reduced mozzarella, grated
Salt to taste

In small pot or sauce pan heat up the beans and water and mash with a potato masher until it forms a rough paste. Add all the remaining ingredients and stir on medium heat until the cheese has just melted.

For the salad filling
1 cup of mini tomatoes, halved
¼ cucumber, cut into sticks
½ a pepper, cut into sticks
1 handful of baby salad leaves
Fat free yogurt, to drizzle

Arrange the wraps on large plates and fill with bean mash, salad veggies and drizzle with the yogurt, like in the picture. With clean hands fold over the sides of the wrap and eat. Have plenty of napkins available for your hands!


    • Thanks! They are. I remade them on Wednesday for a friend for supper and added chicken strips. Soooo good.

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