eCook Meal
Harissa Cauliflower Wraps
with red pepper hummus & crispy lentils
Let’s wrap and roll into a taste-filled adventure, Chef! After toasting wheat flour tortillas, we’ll start building layers of flavours. A smear of creamy hummus, silky onions, golden cauliflower florets, crispy lentils, and a stunning tahini dressing that brings a zesty, nutty sweetness to the table. Garnished with fresh parsley.
Serving guide
Choose your portion size.
Onion
Place a pan over medium heat with a drizzle of oil. When hot, fry the Onion until caramelised, 8-10 minutes (shifting occasionally). At the halfway mark, add a sweetener (to taste). Remove from the pan, season, and cover.
CAULI
Loosen the harissa paste with 15ml [30ml]|#7DA0D7 of water. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the cauliflower and the lentils until the cauli is golden and the lentils are crispy, 8-10 minutes. Mix in the harissa paste and fry until combined, 1-2 minutes. Remove from the pan and season. Alternatively, air fry at 200°C until crispy, 10-15 minutes (shifting halfway).
WRAPS
Place a clean pan over medium heat. When hot, toast each wrap until warmed through, 30-60 seconds per side.
JUST BEFORE SERVING
Loosen the tahini dressing in 5ml increments until drizzling consistency, and season.
TIME TO EAT
Smear the hummus on one half of each wrap, then top with the onions, the cauliflower & lentils. Drizzle over the dressing, sprinkle over the Parsley, wrap it up, and enjoy, Chef!
Onion
Place a pan over medium heat with a drizzle of oil. When hot, fry the Onion until caramelised, 8-10 minutes (shifting occasionally). At the halfway mark, add a sweetener (to taste). Remove from the pan, season, and cover.
CAULI
Loosen the harissa paste with 15ml [30ml]|#7DA0D7 of water. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the cauliflower and the lentils until the cauli is golden and the lentils are crispy, 8-10 minutes. Mix in the harissa paste and fry until combined, 1-2 minutes. Remove from the pan and season. Alternatively, air fry at 200°C until crispy, 10-15 minutes (shifting halfway).
WRAPS
Place a clean pan over medium heat. When hot, toast each wrap until warmed through, 30-60 seconds per side.
JUST BEFORE SERVING
Loosen the tahini dressing in 5ml increments until drizzling consistency, and season.
TIME TO EAT
Smear the hummus on one half of each wrap, then top with the onions, the cauliflower & lentils. Drizzle over the dressing, sprinkle over the Parsley, wrap it up, and enjoy, Chef!
Onion
Place a pan over medium heat with a drizzle of oil. When hot, fry the Onion until caramelised, 10-12 [12-15]|#7DA0D7 minutes (shifting occasionally). At the halfway mark, add a sweetener (to taste). Remove from the pan, season, and cover.
CAULI
Loosen the harissa paste with 45ml [60ml]|#7DA0D7 of water. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the cauliflower and the lentils until the cauli is golden and the lentils are crispy, 12-15 minutes. Mix in the harissa paste and fry until combined, 1-2 minutes. Remove from the pan and season. Alternatively, air fry at 200°C until crispy, 10-15 minutes (shifting halfway).
WRAPS
Place a clean pan over medium heat. When hot, toast each wrap until warmed through, 30-60 seconds per side.
JUST BEFORE SERVING
Loosen the tahini dressing in 5ml increments until drizzling consistency, and season.
TIME TO EAT
Smear the hummus on one half of each wrap, then top with the onions, the cauliflower & lentils. Drizzle over the dressing, sprinkle over the Parsley, wrap it up, and enjoy, Chef!
Onions - 2
Cauliflower Florets - 300g
Tinned Lentils - 180g
Pesto Princess Harissa Paste - 60ml
Wheat Flour Tortillas - 9
Tahini Dressing - 180ml
Red Pepper Hummus - 90ml
Fresh Parsley - 8g
Onion
Place a pan over medium heat with a drizzle of oil. When hot, fry the Onion until caramelised, 10-12 [12-15]|#7DA0D7 minutes (shifting occasionally). At the halfway mark, add a sweetener (to taste). Remove from the pan, season, and cover.
CAULI
Loosen the harissa paste with 45ml [60ml]|#7DA0D7 of water. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the cauliflower and the lentils until the cauli is golden and the lentils are crispy, 12-15 minutes. Mix in the harissa paste and fry until combined, 1-2 minutes. Remove from the pan and season. Alternatively, air fry at 200°C until crispy, 10-15 minutes (shifting halfway).
WRAPS
Place a clean pan over medium heat. When hot, toast each wrap until warmed through, 30-60 seconds per side.
JUST BEFORE SERVING
Loosen the tahini dressing in 5ml increments until drizzling consistency, and season.
TIME TO EAT
Smear the hummus on one half of each wrap, then top with the onions, the cauliflower & lentils. Drizzle over the dressing, sprinkle over the Parsley, wrap it up, and enjoy, Chef!
Onions - 2
Cauliflower Florets - 400g
Tinned Lentils - 240g
Pesto Princess Harissa Paste - 80ml
Wheat Flour Tortillas - 12
Tahini Dressing - 240ml
Red Pepper Hummus - 125ml
Fresh Parsley - 10g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R128.34
for 4 servings · R32.08 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Tahini Dressing needs 240 mlGreen Tahini Dressing 100 g R29.99 · whole pack (size can't be divided)R29.99
-
Red Pepper Hummus needs 125 mlRoasted Red Pepper Hummus 180 g R54.99 · whole pack (size can't be divided)R54.99
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
-
Cauliflower Florets needs 400 gBroccoli & Cauliflower Florets 700 g 700 g at R56.99 · 57% of packR32.57
-
Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
Not in the Woolies basket — source these elsewhere:
- Pesto Princess Harissa Paste
- Tinned Lentils
- Wheat Flour Tortillas
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Harissa Cauliflower Wraps?
The preparation time for Harissa Cauliflower Wraps with red pepper hummus & crispy lentils is between 25 and 40 minutes.
What is the total time required to make Harissa Cauliflower Wraps with red pepper hummus & crispy lentils?
The total time required to make Harissa Cauliflower Wraps with red pepper hummus & crispy lentils is between 40 and 55 minutes.
How many servings does Harissa Cauliflower Wraps provide?
4 servings
What are the main ingredients in Harissa Cauliflower Wraps?
Cauliflower Florets, Onion, Parsley, Pesto Princess Harissa Paste, Red Pepper Hummus, Tahini Dressing, Tinned Lentils, Wheat Flour Tortilla
What is the nutritional information of Harissa Cauliflower Wraps?
Calories: 832, Carbs: 122 grams, Fat: grams, Protein: 28.1 grams, Sugar: 24.8 grams, Salt: 1383 grams
How do I prepare Harissa Cauliflower Wraps?
TIME TO EAT: Smear the hummus on one half of each wrap, then top with the onions, the cauliflower & lentils. Drizzle over the dressing, sprinkle over the parsley, wrap it up, and enjoy, Chef! WRAPS: Place a clean pan over medium heat. When hot, toast each wrap until warmed through, 30-60 seconds per side. ONION: Place a pan over medium heat with a drizzle of oil. When hot, fry the onion until caramelised, 8-10 minutes (shifting occasionally). At the halfway mark, add a sweetener (to taste). Remove from the pan, season, and cover. CAULI: Loosen the harissa paste with 15ml [30ml]|#7DA0D7 of water. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the cauliflower and the lentils until the cauli is golden and the lentils are crispy, 8-10 minutes. Mix in the harissa paste and fry until combined, 1-2 minutes. Remove from the pan and season. Alternatively, air fry at 200°C until crispy, 10-15 minutes (shifting halfway). JUST BEFORE SERVING: Loosen the tahini dressing in 5ml increments until drizzling consistency, and season.
What should be prepared from my kitchen to make Harissa Cauliflower Wraps?
Cauliflower Florets, Onion, Parsley, Pesto Princess Harissa Paste, Red Pepper Hummus, Tahini Dressing, Tinned Lentils, Wheat Flour Tortilla
How many calories does Harissa Cauliflower Wraps have?
832 calories
How much fat content does Harissa Cauliflower Wraps have?
grams