Gobi Aloo Wrap – Cauliflower, Potato & Toasted Red Lentil Vegan Hummus Wrap

Name: Gobi Aloo Wrap Vegan Red Lentils Hummus Wrap with Cauliflower and Potatoes
Prep time: 10 min
Cook time: 17 min
Total time: 27 min
Ingredients: 1/2 cup red/pink/orange lentils; 1 cup water; 1/2 medium tomato chopped; 1/2 teaspoon salt; 1/2 teaspoon garlic powder; 1/2 teaspoon cumin powder; 1/4 teaspoon cayenne; 1 teaspoon Sriracha sauce or to taste; 1 x Recipe Gobi Aloo mutter (Cauliflower Potato and peas stir fry - link see notes); Pickled Red Onion; Cilantro; salt+pepper; Medium or Large tortillas

March 18, 2020 By Richa 55 Comments

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This delicious vegan hummus wrap is layered with creamy red lentil hummus, fragrant Indian Aloo Gobi potato and pea stir-fry, and crisp pickled onions! Gobi Aloo Wrap. Perfect for packing for a healthy lunch! Jump to Recipe

Editor’s Note: This post was originally published in September 2013 and has been updated for accuracy and comprehensiveness in March 2020.

Vegan Gobi Aloo and Red Lentil Hummus Wrap stacked

Red Lentil Hummus Wraps with Aloo Gobi & Pickled Onions

Time for another delicious vegan wrap filled with a classic Indian dish – Aloo Gobi.

If you don’t like to eat a big Indian meal, all spread out on one big plate with a flatbread, breaking a flatbread into pieces using your hand. picking up the dry veggie side with the flatbread and dipping it in the lentil dal or other soups/stews etc. Well, then you can put everything into a wrap 🙂

This vegan hummus wrap. Make it! It is filled with my Dad’s delicious Gobi Aloo Mutter (Indian Cauliflower Potato Stir-fry), some thick red lentil hummus – Masoor Dal, fresh cilantro and pickled onions.

Serve with some cilantro chutney or Sriracha. Everything that can go on a Thali(plate), can go into this hummus wrap! I used red/pink/orange lentils for this hummus wrap since they cook really quickly.

You can use any lentil or bean really. Just add some spices, cook and mash them up and use as a hummus base. Any Indian spiced Daal cooked with less water can be made into hummus. We should all eat more lentils:)

Ingredients needed for making Vegan Aloo Gobi & Lentil Hummus Wraps:

Red lentils: I used red/pink/orange lentils for this hummus wrap since they cook really quickly. You can use any lentil or bean really. Just add some spices, cook and mash them up and use as a hummus base. Any Indian spiced Daal cooked with less water can be made into hummus.
As for seasoning, I used ground cumin, cayenne pepper, and garlic powder to lend an Indian touch to my hummus.
Aloo Gobi: I make these wraps whenever I have leftover Aloo Gobi and I recommend you do the same! If you are not a fan of the cauliflower potato combo, I listed a bunch of alternatives for you right above the recipe card.
Tortillas – regular medium or large wheat tortillas or gluten-free ones. Make sure you warm them up to make rolling easier.
Pickled onions: Make them yourself following my instructions below. You can add raw, thinly sliced onions as a shortcut. Or use spring onions.

Tips and Substitutions:

The recipe makes enough filling for 2 wraps, but can easily be doubled.
These can be made gluten-free with gluten-free tortillas. To make these grain-free, you could also forego the tortilla wraps by serving this all up in a bowl. Lettuce wraps would be another great low cal alternative.
You could also use the filling to make vegan tacos. Put all fillings in separate bowls and let everyone assemble their tacos themselves.
Feel free to add other crunchy veggies like red bell pepper, celery, carrots, kale, or lettuce.

How to Make Vegan Aloo Gobi & Red Lentil Hummus Wraps:

Make the red lentil hummus:

Add a teaspoon of oil in a deep pan and heat on medium. Toast the washed lentils for about 2 minutes.

Add water, spices, tomatoes and cook the lentils until tender.

The lentils should be all done after 10 minutes.

Mash them up a bit to make them easy to spread. Taste and adjust salt and spice to your taste.

Assemble the wrap:

Spread the red lentil hummus on a warm tortilla. with some extra lentils in the middle.

Top with cauliflower potato stir fry, pickled onions, and cilantro.

Wrap the tortilla up using your fingers to gently tuck in the ingredients, so they stay inside the tortilla. Make sure your tortillas are nice and soft, so they don’t crack while you roll them. Cut them and serve with hot sauce.

Serve with some cilantro chutney or Sriracha. Everything that can go on a Thali(plate), can go into this hummus wrap!

How to make Quick Pickled Onions:

To make Picked Onions, soak the sliced red onion in enough vinegar. Add a generous dash of salt, sugar and chili powder. Mix, cover and let sit for a few hours and use.

I usually store mine in the refrigerator for a few days and use them as needed.

CAN THESE WRAPS BE MADE AHEAD OF TIME?

Yes! This is a great recipe for meal prepping. Prepare the hummus and aloo gobi the night or even days before. Slice up your other fillings and have this wrap ready for lunch in no time!

Other goodies you could add to a wrap:

FOR MORE VEGAN WRAP RECIPES FROM THE BLOG:

a stacked red lentil hummus wrap against a black background

Print Recipe

5 from 11 votes

Gobi Aloo Wrap Vegan Red Lentils Hummus Wrap with Cauliflower and Potatoes

Allergen Information: Free of Dairy, egg, corn, soy, nut, yeast. It can be made gluten-free with GF wraps. It can be made grain-free by skipping the wraps or using lettuce leaves. Serve in a bowl.

Prep Time10 mins

Cook Time17 mins

Total Time27 mins

Course: dinner, lunch

Cuisine: American, Indian

Keyword: red lentil hummus, vegan hummus wrap, vegan wrap recipe

Servings: 2

Calories: 395.76kcal

Author: Vegan Richa

Ingredients

For the Indian spiced Lentil hummus:

1/2 cup (3.39 oz) red/pink/orange lentils
1 cup (8.82 oz) water
1/2 medium tomato chopped
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon cumin powder
1/4 teaspoon cayenne
1 teaspoon Sriracha sauce or to taste
1 x Recipe Gobi Aloo mutter Cauliflower Potato and peas stir fry - link see notes
Pickled Red Onion
Cilantro
salt+pepper
Medium or Large tortillas

Instructions

For the Lentil hummus:

Add a teaspoon of oil in a deep pan and heat on medium. Toast washed lentils in oil for 2 minutes. Add water, salt, spices, sriracha and tomato. Mix well. Partially cover and cook at low-medium heat. (13-15 minutes). Mix and mash after 15 minutes and use.

Wrap:

Warm the tortilla. Spread a layer of lentil hummus. Add some more lentils at the 2/3 point of the tortilla.
Top with Cauliflower Potato and Peas stir fry.
Top with pickled onions, salt and pepper and cilantro.
Wrap, cut and serve with cilantro chutney or Sriracha/hot sauce.

Notes

Use this recipe for making Aloo Gobi.
The recipe makes enough filling for 2 wraps, but can easily be doubled.
These can be made gluten-free with gluten-free tortillas. To make these grain-free, you could also forego the tortilla wraps by serving this all up in a bowl. Lettuce wraps would be another great low cal alternative.
You could also use the filling to make vegan tacos. Put all fillings in separate bowls and let everyone assemble their tacos themselves.
Feel free to add other crunchy veggies like red bell pepper, celery, carrots, kale, or lettuce.

Nutrition

Nutrition Facts

Gobi Aloo Wrap Vegan Red Lentils Hummus Wrap with Cauliflower and Potatoes

Amount Per Serving

Calories 395.76 Calories from Fat 6

% Daily Value*

Fat 0.7g1%

Saturated Fat 0.1g1%

Sodium 646.09mg28%

Potassium 502.63mg14%

Carbohydrates 29.17g10%

Fiber 14.09g59%

Sugar 1.8g2%

Protein 12.13g24%

Vitamin A 360.17IU7%

Vitamin C 7.69mg9%

Calcium 25.2mg3%

Iron 3.73mg21%

* Percent Daily Values are based on a 2000 calorie diet.

~Its my Brain to blog Wednesday~
Addressing some Frequently discussed topics as a part of Vegan Month of food. There is a lot more than can be added to each of these answers, but I try to keep it short. 🙂 Also, please imagine the answers being given with a smile in a nice tone. It is difficult to project that tone in a written medium. Thats how hubbs always is during verbal discussions, calm, collected, and full of information. And that I learn from him every day.

Soy is super bad for you. Hence, Doctors suggest that I eat “fill in animal product” for “fill in any need”..

Pic courtesy ThisModernWorld

Meat, dairy, egg industry is like what Tobacco Industry was a few decades ago . Tobacco companies were able to maintain a strong pro-tobacco façade. Smoking focuses the mind. It’s good for you (doctors smoke!). It’s great for weight loss. It’s sexy. It’s cool. The tobacco industry spent big bucks to keep these ideas in the mind of the public for as long as it could. There is a lot of money in the Meat/Dairy/egg industry too.
There is lots on information and misinformation(some times too much) both for and against arguments about Soy. Some of the studies might be tainted as in funded by the meat/dairy industry and some other for arguments might be tainted by support from the Soy industry. It is difficult to decide one way or the other, but choosing a side just because of the money (ads for eg to drink Real milk that comes from cows with a bunch of celebrities endorsing it)? On the blog, I tend to use more of the whole forms of soy with occasional soy meats and other applications.

What about all the good stuff. Cheese, Chocolate, Ice cream. I will have to “give up” so many delicious things.
On a plant based diet, We don’t “give up” anything. We “substitute” it with alternatives and work to vegan-ize dishes that we know. Some are difficult, some easy to either find a alternative or vegan-ize. But delicious, they all are. There are so many brands of vegan cheese, desserts, chocolates easily available in the markets these days. My mom has been badgering the larger markets in our small home town in India to supply Almond milk. They already have soy milk and some flavored almond milk has hit the shelves. (Yay! for Ma)

But there is so much to do. change so many things in the diet, and outside diet and then there is eco-friendly, green, child labor free, fair trade and all that! And other immediate problems around me faced by human people. I am overwhelmed.
So am I. But as Colleen says, Dont do nothing because you cannot do everything. Do something, anything. And dont stop at that and call it your comfort zone. We all can Keep doing something and something more.

It is difficult being Vegan(diet).
The transition to the diet initially feels difficult just like any major change in life like moving to a new city, getting married, new job, or having a baby. Take it one step at a time. Once you figure the ropes out, it feels like something you have been doing forever.
There will always be instances when surrounded by limited options which can be difficult. But the ever increasing demand for vegan options are making those situations easier every year. In the past few years itself, I have seen several restaurants around change their menu to either identify already vegan options or adding some. Several people in different parts of the world are choosing plant based diet with or without easy availability of alternatives.

Lets start with one plant based meal today.. this wrap.. shall we 🙂

~ end babble for the day ~

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Red Lentil Hummus Wraps with Aloo Gobi & Pickled Onions

Tips and Substitutions:

How to Make Vegan Aloo Gobi & Red Lentil Hummus Wraps:

Make the red lentil hummus:

Assemble the wrap:

How to make Quick Pickled Onions:

CAN THESE WRAPS BE MADE AHEAD OF TIME?

Other goodies you could add to a wrap:

FOR MORE VEGAN WRAP RECIPES FROM THE BLOG:

Gobi Aloo Wrap Vegan Red Lentils Hummus Wrap with Cauliflower and Potatoes

Ingredients

For the Indian spiced Lentil hummus:

Instructions

For the Lentil hummus:

Wrap:

Notes

Nutrition

Comments

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