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    Home » Recipes » Mains

    Curried Cauliflower Pita Wraps with Mint Tahini Dressing

    Published: Jun 21, 2021 · Modified: Jul 10, 2021 by Pinch of Parsley · This post may contain affiliate links.

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    chickpea cauliflower curry in a pita wrap
    curried cauliflower in a wrap
    chickpea and cauliflower curry in a pita with mint tahini dressing - vegan wraps pinterest
    pitas stuffed with curried cauliflower and chickpeas

    Stuffed with crispy roasted chickpeas & cauliflower that have been tossed in Indian spices and drizzled with a creamy mint tahini dressing, these curried cauliflower pita wraps are the perfect plant-based lunch! These sandwiches are healthy, easy to make, and are ready in under 30 minutes.

    tablescape of curried cauliflower pitas in a bin

    I absolutely love vegan chickpea curry and have it every other week but sometimes it's a bit too heavy, even if you toss in a bunch of veggies! So, I wanted to create a lighter version of chickpea cauliflower curry without coconut milk and it resulted in these wraps.

    Jump to:
    • Key Ingredients
    • How to make these Curried Cauliflower Pita Wraps
    • Recipe Variations
    • Quick Tips
    • FAQ
    • Other recipes you might love:
    • 📖 Recipe
    • 💬 Reviews

    This meal is satisfying, flavorful, vegan, high in plant-based protein, can easily be made gluten-free, and are perfect if you like to meal prep.

    Key Ingredients

    The ingredients for these pita sandwiches and the mint tahini dressing are super simple! Hopefully you have most of the items in your pantry or refrigerator.

    Curried Cauliflower Pita Wraps

    ingredients for curried cauliflower and chickpeas
    • Cauliflower: the star of the show! Keep the cauliflower crispy by cutting larger florets.
    • Chickpeas: to add some crunch and plant-based protein to this dish.
    • Shredded Iceberg Lettuce: as a bed for the chickpeas and cauliflower, and for added veggies. Feel free to use spinach or romaine instead.
    • Olive Oil: to help the seasonings stick nicely and will ensure that the cauliflower and chickpeas get crispy.
    • Seasonings: we'll be using curry powder, turmeric, cumin, salt, and pepper. If you want an extra kick, throw in some paprika!
    • Whole Wheat Pita Bread: to hold everything together! You can put all of the ingredients inside the pita pockets, or keep the pitas whole and lay all the ingredients on top of them. In the images you'll see it done both ways.

    Mint Tahini Dressing

    This mint tahini dressing is super creamy and only takes 1-2 minutes to prepare.

    ingredients for mint tahini dressing
    • Fresh Mint: use fresh mint for the best color and flavor.
    • Tahini: this ingredient is key for making getting this homemade vegan dressing extremely creamy.
    • Lemon Juice: for added flavor and liquid.
    • Garlic Cloves: you know how I feel about garlic, a must.
    • Salt & Pepper: for flavor.
    • Water: to get the blender going and thin out the dressing as needed/desired.

    How to make these Curried Cauliflower Pita Wraps

    There's nothing better than a vegan meal in under 30 minutes and that's exactly what this recipe is!

    • cauliflower and chickpeas in a bowl with seasonings
    • mixed cauliflower and chickpeas in a bowl
    • seasoned chickpeas and cauliflower on a baking sheet
    • roasted cauliflower & roasted chickpeas
    1. Start by preheating the oven to 425 degrees F and lining a tray with aluminium foil or parchment paper.
    2. In a large bowl, add cauliflower florets, chickpeas, olive oil, curry powder, turmeric, cumin, salt, and pepper. Toss until combined.
    3. Pour the curried cauliflower and chickpeas onto the prepared tray. Bake for 25-30 minutes, or until crispy and golden.
    4. While the chickpeas and cauliflower are roasting, prepare the pitas. You can either cut the pita breads in half and stuff them with the filling or keep them whole and layer everything on top, folding them in half like a taco to eat them. Refer to the images of the finished product to see both options in action.
    5. Either fill or spread a dollop of hummus inside or on top of the pita. Next, add shredded lettuce, then add the roasted curried cauliflower and chickpea mixture.

    How to make Mint Tahini Dressing

    I love making homemade vegan dressings! They're so easy to make and they're much healthier than store-bought versions since you're able to control what goes into them.

    • mint tahini dressing ingredients in a blender
    • creamy tahini dressing
    1. While the cauliflower and chickpeas are roasting, add destemmed mint, tahini, lemon juice, garlic cloves, salt, pepper, and water to a high-speed blender or food processor. Blend for 1 minute or until smooth. The dressing should be creamy, yet pourable. If it's too thick, add water 1 tablespoon at a time; if too thin, add tahini 1 tablespoon at a time until desired consistency is reached.
    2. Taste and adjust accordingly. Totally optional, but feel free to add 1-2 tablespoons of maple syrup to balance out and sweeten the flavor a bit! This addition is really nice when paired with the super savory flavor of curry.
    3. Drizzle on top of the curried cauliflower pita wraps and enjoy! Store any leftover dressing in an airtight container in the fridge for up to 4-5 days.

    Recipe Variations

    • Make the curried cauliflower & chickpeas spicy by adding either cayenne, chili powder, or paprika as one of your seasonings.
    • Leave out the chickpeas and only use cauliflower or add a different legume.
    • Not a fan of pita? Serve the curried cauliflower & chickpeas over rice, over a salad, or in a standard tortilla wrap.
    • Warm the pita breads in the oven for a few minutes on in the microwave for a few seconds. This takes these plant-based sandwiches to the next level!
    • Add or change up the veggies! Feel free to add spinach instead of shredded lettuce, or swap out the chickpeas with another legume, or use broccoli in addition to or in place of cauliflower.
    picking up a pita wrap filled with curried cauliflower and chickpeas

    Quick Tips

    • To avoid mushy cauliflower, cut your cauliflower crown into larger florets. The more you cut it up, the weaker it's structure gets, leading to mushier cauliflower.
    • Try to spread the chickpeas and cauliflower on the pan as much as possible. Make sure everything has a bit of breathing room! This will also ensure you get crispy chickpeas and crispy cauliflower.
    • Add more tahini if your dressing is too watery. You want it to be pourable, yet creamy. If it's too thick, add a bit more lemon juice or water.

    FAQ

    Does this recipe keep?

    This recipe is definitely best fresh, but will keep in the fridge for up to 5 days. If you're meal prepping these, I recommend storing the dressing separately and only adding it once you're ready to eat. Otherwise, these pita wraps will get very soggy and not hold up well.

    Can I roast the chickpeas & cauliflower in an air fryer?

    You can definitely use your air fryer for this recipe! Depending on how large your air fryer is, you might need to roast them in batches. You air fryer settings should be at 375 degrees F. Air fry the vegetables and chickpeas for 10-15 minutes until crispy, shaking in between for even cooking.

    Other recipes you might love:

    • Chickpea Curry
    • Buffalo Cauliflower Wraps
    • Bang Bang Cauliflower
    pitas stuffed with curried cauliflower and chickpeas

    If you make this recipe, be sure to snap a pic and tag me on Instagram. If you have any questions or feedback at all, send me an e-mail or leave a comment and review below. I hope you love this dish as much as we do!

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    📖 Recipe

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    pita wraps stuffed with curried cauliflower and chickpeas

    Curried Cauliflower Pita Wraps

    5 from 1 reviews
    • Author: Lauren Casolaro
    • Prep Time: 5 Minutes
    • Cook Time: 25 Minutes
    • Total Time: 30 Minutes
    • Yield: 4 Pita Wraps 1x
    • Category: Main Dishes
    • Method: Bake
    • Cuisine: Indian/American
    • Diet: Vegan
    Print Recipe
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    Description

    These curried cauliflower pita wraps are the perfect plant-based lunch! These sandwiches are healthy, easy to make, and are ready in under 30 minutes.


    Ingredients

    Scale
    • 1 head of cauliflower, chopped into florets
    • 1 (15oz) can chickpeas, drained & rinsed
    • 1 cup shredded lettuce
    • 2-3 tablespoons olive oil
    • 1 tablespoon curry powder
    • ½ teaspoon turmeric
    • ½ teaspoon salt
    • ¼ teaspoon cumin
    • ¼ tsp pepper
    • ¼ teaspoon paprika
    • ¾ cup hummus 
    • 4 whole-wheat pita breads

    Mint Tahini Dressing

    • ¼ cup packed mint, destemmed
    • 3 tablespoons tahini
    • juice from 1 lemon
    • 2-3 tablespoons water, more as needed
    • 3 garlic cloves
    • 3 tablespoons maple syrup, optional
    • ½ teaspoon salt
    • ¼ teaspoon pepper

    Instructions

    1. Start by preheating the oven to 425 degrees F and lining a tray with aluminium foil or parchment paper.
    2. In a large bowl, add cauliflower florets, chickpeas, olive oil, curry powder, turmeric, cumin, salt, and pepper. Toss until combined.
    3. Pour the curried cauliflower and chickpeas onto the prepared tray. Bake for 25-30 minutes, or until crispy and golden.
    4. While the chickpeas and cauliflower are roasting, prepare the pitas and dressing. You can either cut the pita breads in half and stuff them with the filling or keep them whole and layer everything on top, folding them in half like a taco to eat them.  Spread a dollop of hummus inside or on top of the pita. Next, add shredded lettuce then set aside until the cauliflower and chickpeas are done. Refer to the images of the finished product to see both options in action. 
    5. For the dressing, add destemmed mint, tahini, lemon juice, garlic cloves, maple syrup, salt, pepper, and water to a blender or food processor. Blend for 1 minute or until smooth. Taste and adjust accordingly. 
    6. Add roasted curried cauliflower and chickpea mixture to the prepped pitas. Drizzle the mint tahini dressing on top of the curried cauliflower pita wraps and enjoy immediately! 

    Notes

    These wraps are best enjoyed immediately, but can be meal prepped. Store roasted cauliflower and chickpeas separately from mint tahini dressing in air tight containers for up to 5 days. 

    Nutritional values are estimates only. See our full nutrition disclosure here.


    Nutrition

    • Serving Size: 1 Pita Wrap
    • Calories: 477
    • Sugar: 3.5g
    • Sodium: 790mg
    • Fat: 14mg
    • Saturated Fat: 2.1g
    • Carbohydrates: 72.3g
    • Fiber: 15.6g
    • Protein: 17.g
    • Cholesterol: 0mg

    Keywords: curried cauliflower, chickpea and cauliflower curry, vegan curried cauliflower, cauliflower and chickpea pita wraps, vegan sandwiches, chickpea cauliflower curry

    Did you make this recipe?

    Share a photo and tag @pinchofparsley_ on Instagram! We can't wait to see it!

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    Comments

    1. Lauren

      January 11, 2022 at 4:44 pm

      such a good unique recipe






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