Crispy Cauliflower Pita Sandwiches Recipe

Introduction

Crispy Cauliflower Pita Sandwiches are a delicious and healthy twist on classic sandwiches, featuring crunchy, flavorful cauliflower florets. Paired with a tangy tahini sauce and fresh fillings, this recipe is perfect for a satisfying lunch or light dinner.

Ingredients

• 1 large head cauliflower, cut into bite-size florets
• 4 whole-wheat pita pockets
• 1 cup plain Greek yogurt

Batter & Coating

• ½ cup all-purpose flour
• ¼ cup cornmeal (fine)
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• ½ cup cold sparkling water

Sauce & Seasonings

• 2 tablespoons tahini
• 1 tablespoon fresh lemon juice
• 1 clove garlic, minced
• ¼ teaspoon sea salt
• 2 tablespoons chopped fresh parsley

Fresh Fillings

• ½ cup shredded lettuce
• ¼ cup diced ripe tomatoes
• ¼ cup thinly sliced dill pickles

Instructions

1. Step 1: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. Step 2: In a large bowl, combine the all-purpose flour, cornmeal, smoked paprika, and garlic powder.
3. Step 3: Slowly whisk in the cold sparkling water until you achieve a smooth batter that coats the cauliflower evenly.
4. Step 4: Dip each cauliflower floret into the batter, allowing any excess to drip off, then place them on the prepared baking sheet in a single layer.
5. Step 5: Bake for 25-30 minutes, turning halfway through, until the cauliflower is crispy and golden brown.
6. Step 6: Meanwhile, prepare the tahini sauce by whisking together tahini, lemon juice, minced garlic, sea salt, and chopped parsley in a small bowl.
7. Step 7: Warm the pita pockets in the oven or toaster for a few minutes until soft and pliable.
8. Step 8: To assemble, spread a layer of Greek yogurt inside each pita, add crispy cauliflower florets, then top with shredded lettuce, diced tomatoes, and sliced dill pickles.
9. Step 9: Drizzle the tahini sauce over the fillings, close the pita, and enjoy your crispy cauliflower sandwich immediately.

Tips & Variations

• For extra crispiness, lightly spray the cauliflower with cooking oil before baking.
• Substitute smoked paprika with regular paprika or a pinch of cayenne for a spicier kick.
• To make it vegan, replace Greek yogurt with a dairy-free yogurt alternative.
• Add pickled onions or sliced avocado for additional flavor and texture.

Storage

Store any leftover crispy cauliflower in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or toaster oven at 375°F (190°C) for 5-7 minutes to restore crispiness. Do not store assembled sandwiches as the pita may become soggy.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I fry the cauliflower instead of baking?

Yes, you can shallow-fry the battered cauliflower in hot oil until golden and crispy. Baking is a healthier option, but frying will give you an even crunchier texture.

What can I use instead of tahini for the sauce?

If you don’t have tahini, you can substitute it with a yogurt-based sauce seasoned with garlic and lemon juice or use hummus for a creamy alternative.

Crispy Cauliflower Pita Sandwiches Recipe

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★★★★★

4.9 from 132 reviews

Crispy Cauliflower Pita Sandwiches combine crunchy, perfectly seasoned cauliflower florets with creamy tahini yogurt sauce and fresh vegetables, all wrapped in wholesome whole-wheat pita pockets. This vegetarian-friendly recipe offers a delicious and satisfying meal that’s easy to prepare and full of vibrant flavors and textures.

• Author: Kai
• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Total Time: 35 minutes
• Yield: 4 sandwiches 1x
• Category: Sandwiches
• Method: Frying
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

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Cauliflower and Pita

• 1 large head cauliflower, cut into bite‑size florets
• 4 whole‑wheat pita pockets

Batter & Coating

• ½ cup all‑purpose flour
• ¼ cup cornmeal (fine)
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• ½ cup cold sparkling water

Sauce & Seasonings

• 2 tablespoons tahini
• 1 tablespoon fresh lemon juice
• 1 clove garlic, minced
• ¼ teaspoon sea salt
• 2 tablespoons chopped fresh parsley

Fresh Fillings

• ½ cup shredded lettuce
• ¼ cup diced ripe tomatoes
• ¼ cup thinly sliced dill pickles

Instructions

1. Prepare the Cauliflower: Wash and cut the large head of cauliflower into bite-sized florets, ensuring pieces are uniform for even cooking.
2. Make the Batter: In a mixing bowl, combine ½ cup all-purpose flour, ¼ cup fine cornmeal, 1 teaspoon smoked paprika, and ½ teaspoon garlic powder. Gradually whisk in ½ cup cold sparkling water to create a smooth batter with a slightly thick consistency.
3. Coat the Cauliflower: Dip each cauliflower floret into the prepared batter, ensuring it is evenly coated with the mixture to achieve a crispy texture when cooked.
4. Cook the Cauliflower: Fry the battered cauliflower florets in hot oil in a skillet over medium heat until they are golden brown and crispy on all sides, typically about 4-5 minutes per batch. Remove and drain excess oil on paper towels.
5. Prepare the Sauce: In a small bowl, whisk together 2 tablespoons tahini, 1 tablespoon fresh lemon juice, 1 minced garlic clove, and ¼ teaspoon sea salt until smooth. Stir in 2 tablespoons chopped fresh parsley for freshness and flavor.
6. Warm the Pita: Lightly warm the whole-wheat pita pockets in an oven or toaster to make them soft and pliable for easy stuffing.
7. Assemble the Sandwiches: Open each pita pocket and spread a generous amount of the tahini sauce inside. Layer in the fried crispy cauliflower florets, then top with ½ cup shredded lettuce, ¼ cup diced ripe tomatoes, and ¼ cup thinly sliced dill pickles for a refreshing crunch and balance of flavors.
8. Serve Immediately: Serve the crispy cauliflower pita sandwiches fresh and enjoy them as a delightful lunch or dinner option that satisfies both texture and taste.

Notes

• For an oil-free version, bake the coated cauliflower florets at 425°F (220°C) for 20-25 minutes until crispy, flipping halfway through.
• Use gluten-free flour and cornmeal to make this recipe gluten-free if desired.
• Adjust seasoning in the batter and sauce according to your taste preferences.
• These sandwiches are best eaten fresh but can be prepped ahead by making cauliflower and sauce separately and assembling just before serving.
• Pair with a simple cucumber salad or a tangy yogurt dip for an extra refreshing meal.

Keywords: crispy cauliflower sandwiches, vegetarian pita sandwich, tahini sauce, healthy vegetarian lunch, baked cauliflower sandwich, Mediterranean sandwich, whole wheat pita recipes