Vibrant, flavour-packed, and perfect for a quick, healthy meal
If you’re in the mood for a dish that’s bursting with bold flavours, texture, and a touch of sweetness, look no further than these Spiced Cauliflower & Tofu Naan Wraps with Mango Yoghurt. This vegan recipe brings together crispy, spiced cauliflower, golden baked tofu, and a tangy mango yoghurt sauce, all wrapped up in a soft naan bread. It’s the ideal meal for busy weeknights, lunch, or even as a fun dinner party option. Whether you’re an experienced vegan cook or just starting to explore plant-based meals, this recipe is both simple and rewarding.
Why You’ll Love These Spiced Cauliflower & Tofu Naan Wraps
This dish is a perfect balance of savoury, spicy, and sweet. The crispy cauliflower and tofu provide plenty of flavour and texture, while the creamy mango yoghurt sauce offers a cool, refreshing contrast. Plus, it’s incredibly versatile. You can customise the ingredients to suit your tastes, swap out the naan for gluten-free options, or adjust the spice level according to your preference. The combination of plant-based ingredients makes this recipe not only delicious but also nutritious, offering plenty of protein, fibre, and healthy fats.
Ingredients for the Spiced Cauliflower & Tofu Naan Wraps
Here’s what you’ll need to make two generous servings of these wraps:
For the Baked Tofu ‘Panner’:
- 1/2 block extra firm tofu, cubed
- 2 tbsp nutritional yeast
- 1/2 tsp cumin
- 1/2 tsp turmeric
- Pinch of salt & pepper
For the Crispy Spiced Cauliflower:
- 1/2 small cauliflower, florets
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp curry powder
- 1/2 tsp ginger paste
- 1/2 tsp garlic paste
- Pinch of salt & pepper
For the Mango Yoghurt Sauce:
- 1 tbsp mango chutney
- 4 tbsp vegan yoghurt
- 1-inch cucumber, grated
- A few mint leaves, chopped
- 1/4 tsp cumin
- Juice of 1/4 lime
- Pinch of salt & pepper
For the Wraps:
- 1 large naan bread
- Cucumber slices
- Pink pickled red onion
- Mango, thinly sliced
- Fresh mint leaves
Method: How to Make the Spiced Cauliflower & Tofu Naan Wraps
This recipe is relatively simple to make and doesn’t take much time. You’ll be amazed at how easily everything comes together!
Step 1: Preheat the Oven and Prepare Tofu
Start by preheating your oven to 200°C. Cube the tofu into bite-sized pieces. In a small bowl, mix the nutritional yeast, cumin, turmeric, salt, and pepper. Coat the tofu cubes with the seasoning mixture, tossing them until they are fully coated. Lay the tofu on a lined baking tray and set it aside.
Step 2: Prepare the Spiced Cauliflower
Cut the cauliflower into small florets. In a separate bowl, combine the cumin, curry powder, ginger paste, garlic paste, olive oil, salt, and pepper to create a flavour-packed curry paste. Pour the paste over the cauliflower florets and use your hands to rub the seasoning into every floret. Arrange the cauliflower on another lined baking tray.
Step 3: Roast the Tofu and Cauliflower
Place both the tofu and cauliflower trays in the oven. Roast for about 25 minutes, or until the tofu is golden and crispy, and the cauliflower is tender and slightly crispy on the edges.
Step 4: Make the Mango Yoghurt Sauce
While the tofu and cauliflower are roasting, prepare the mango yoghurt sauce. In a bowl, mix the mango chutney, vegan yoghurt, grated cucumber, chopped mint leaves, cumin, lime juice, salt, and pepper. Stir until well combined. This will give you a smooth, creamy, and tangy sauce that perfectly complements the spiced elements in the wraps.
Step 5: Assemble the Wraps
Once the tofu and cauliflower are roasted, it’s time to assemble your wraps. Start by spreading a generous amount of mango yoghurt sauce on the naan bread. Layer the crispy cauliflower and tofu on top. Add fresh cucumber slices, pickled red onion, thin slices of mango, and a few fresh mint leaves for extra flavour. Roll up the naan to encase all the delicious ingredients.
Step 6: Serve and Enjoy!
Cut the wrap in half, serve with your favourite side dish or salad, and enjoy your beautifully spiced and satisfying meal.
Tips for Perfect Spiced Cauliflower & Tofu Naan Wraps
- Press the tofu: If you have extra time, press the tofu before using it. This helps remove excess moisture, allowing the tofu to crisp up better during baking.
- Adjust spice levels: Feel free to adjust the amount of cumin, curry powder, and ginger paste to suit your taste. If you prefer less heat, simply reduce the curry powder.
- Vegan-friendly naan: Ensure you’re using a vegan naan if you’re strictly plant-based. Some naan breads contain dairy, so check the label or choose a dairy-free variety.
- Mango chutney alternatives: If you don’t have mango chutney, you can use a little bit of maple syrup or agave to add sweetness to the yoghurt sauce.
- Add extra toppings: For extra crunch, try adding some toasted nuts or seeds like cashews or pumpkin seeds on top of the wraps before rolling them up.
- Meal prep: The tofu and cauliflower can be roasted in advance and stored in the fridge for up to 3 days. Just reheat when you’re ready to assemble your wraps.
FAQs for Spiced Cauliflower & Tofu Naan Wraps
1. Can I make this recipe gluten-free?
Yes! Simply substitute the naan bread with a gluten-free wrap or flatbread to make this dish gluten-free.
2. How can I make the tofu even crispier?
For extra crispy tofu, try pressing the tofu before marinating it. This helps remove excess moisture, ensuring the tofu becomes crispier during baking.
3. How do I store leftovers?
Store any leftover tofu and cauliflower in an airtight container in the fridge for up to 3 days. The wraps are best enjoyed fresh, but you can reheat the tofu and cauliflower before serving again.
4. Can I add other vegetables to the wraps?
Absolutely! You can add roasted bell peppers, spinach, or even some shredded carrot for extra texture and flavour. Feel free to get creative with your veggie mix!
Why This Recipe Works
These Spiced Cauliflower & Tofu Naan Wraps combine some of the best plant-based ingredients; crispy tofu, spiced cauliflower, fresh cucumber, and the sweetness of mango chutney. Each bite is packed with a variety of textures and flavours, from the crispy tofu to the creamy yoghurt sauce, making this a satisfying and filling meal. Plus, the recipe is highly customisable, so it works for a wide range of dietary preferences and occasions.
The Bottom Line
Whether you’re looking for a quick lunch, an easy weeknight dinner, or something to impress guests, these Spiced Cauliflower & Tofu Naan Wraps are a fantastic choice. They’re full of flavour, easy to prepare, and perfect for those who crave vibrant, plant-based meals. Give it a try, and you’ll see why this dish has become a favourite in our recipe collection!
Prefer video recipes? Watch us make it on our Youtube Channel
Looking for More Easy Lunch Recipes? Try These:
- Crispy aubergine, tofu & pesto focaccia sandwich
- Creamy vegan mushroom soup
- Miso red cabbage, beetroot & black bean tray bake
Spiced Cauliflower, Mango & Tofu Naan Wraps
Ingredients
For the baked tofu ‘panner’
- 1/2 block extra firm tofu cubed
- 2 tbsp nutritional yeast
- 1/2 tsp cumin
- 1/2 tsp turmeric
- Pinch of salt & pepper
For the crispy spiced cauliflower
- 1/2 small cauliflower florets
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp curry powder
- 1/2 tsp ginger paste
- 1/2 tsp garlic paste
- Pinch of salt & pepper
For the mango yoghurt sauce
- 1 tbsp mango chutney
- 4 tbsp vegan yoghurt
- 1- inch cucumber grated
- A few mint leaves chopped
- 1/4 tsp cumin
- Juice of 1/4 lime
- Pinch of salt & pepper
For the wraps
- 1 large naan bread
- Cucumber slices
- Pink pickled red onion
- Mango thinly sliced
- Fresh mint leaves
Method
- Preheat your oven to 200°C.
- Coat tofu cubes in nutritional yeast, cumin, turmeric, salt & pepper. Toss and arrange on a lined baking tray.
- Combine cumin, curry powder, ginger paste, garlic paste, olive oil, salt & pepper in a bowl. Pour over cauliflower and rub in. Arrange on a separate lined baking tray.
- Roast tofu and cauliflower for 25 minutes, until crispy and golden.
- Mix mango chutney, vegan yoghurt, cucumber, mint, cumin, lime juice, salt & pepper in a bowl to make the sauce.
- Spread mango yoghurt on naan. Top with cauliflower, tofu, cucumber, mango, pickled onions, and mint.
- Wrap, slice, and enjoy!