Crispy Cauliflower Pita Sandwiches Recipe
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.
- 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
Scale
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
- Prepare the Cauliflower: Wash and cut the large head of cauliflower into bite-sized florets, ensuring pieces are uniform for even cooking.
- 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.
- 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.
- 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.
- 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.
- Warm the Pita: Lightly warm the whole-wheat pita pockets in an oven or toaster to make them soft and pliable for easy stuffing.
- 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.
- 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
