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.
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.
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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
- 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.
- 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!
- Start by preheating the oven to 425 degrees F and lining a tray with aluminium foil or parchment paper.
- In a large bowl, add cauliflower florets, chickpeas, olive oil, curry powder, turmeric, cumin, salt, and pepper. Toss until combined.
- Pour the curried cauliflower and chickpeas onto the prepared tray. Bake for 25-30 minutes, or until crispy and golden.
- 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.
- 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.
- 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.
- 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.
- 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.
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
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.
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.
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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!
📖 Recipe
Curried Cauliflower Pita Wraps
Ingredients
- 1 head of cauliflower chopped into florets
- 1 can (15 oz) chickpeas drained & rinsed
- 1 cup (75 g) shredded lettuce
- 2-3 tablespoons (30-45 mL) olive oil
- 1 tablespoon (7 g) curry powder
- ½ teaspoon turmeric
- ½ teaspoon salt
- ¼ teaspoon cumin
- ¼ teaspoon pepper
- ¼ teaspoon paprika
- ¾ cup (185 g) hummus
- 4 whole-wheat pita breads
Mint Tahini Dressing
- ¼ cup packed mint destemmed
- 3 tablespoons (42 g) tahini
- 2 tablespoons (24 g) lemon juice
- 2-3 tablespoons (30-45 g) water or more as needed
- 3 (12 g) garlic cloves minced
- 3 tablespoons (45 g) maple syrup optional
- ½ teaspoon salt
- ¼ teaspoon pepper
Instructions
- Start by preheating the oven to 425 degrees F and lining a tray with aluminium foil or parchment paper.
- In a large bowl, add cauliflower florets, chickpeas, olive oil, curry powder, turmeric, cumin, salt, and pepper. Toss until combined.1 head of cauliflower, 1 can chickpeas, 2-3 tablespoons olive oil, 1 tablespoon curry powder, ½ teaspoon turmeric, ½ teaspoon salt, ¼ teaspoon cumin, ¼ teaspoon pepper, ¼ teaspoon paprika
- Pour the curried cauliflower and chickpeas onto the prepared tray. Bake for 25-30 minutes, or until crispy and golden.
- 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.¼ cup packed mint, 3 tablespoons tahini, 2 tablespoons lemon juice, 2-3 tablespoons water, 3 garlic cloves, 3 tablespoons maple syrup, ½ teaspoon salt, ¼ teaspoon pepper
- Next, 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. 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.1 cup shredded lettuce, ¾ cup hummus, 4 whole-wheat pita breads
- 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!
Lauren
such a good unique recipe