Spiced Cauliflower Chickpea Pitas

If you’re on the hunt for a vibrant, flavorful dish that’s both satisfying and nourishing, look no further than these Spiced Cauliflower Chickpea Pitas. This meal is perfect for lunch or dinner, offering a delightful combination of textures and spices that will leave your taste buds dancing. The roasted cauliflower and chickpeas are seasoned to perfection, then wrapped in warm pitas with a creamy garlic yogurt sauce. Whether you’re cooking for yourself or entertaining friends, these pitas are sure to impress!

Top Reasons to Make Spiced Cauliflower Chickpea Pitas

• Flavorful and Spicy: The combination of spices like garam masala, curry powder, and smoked paprika creates a rich, aromatic flavor profile that elevates the humble cauliflower and chickpeas.
• Nutritious: Cauliflower and chickpeas are packed with vitamins, minerals, and protein, making this dish a healthful choice.
• Customizable: You can easily adjust the spices, add your favorite veggies, or switch up the sauce to suit your taste.
• Quick and Easy: This recipe is straightforward and comes together in less than an hour, perfect for busy weeknights!

Ingredient Checklist

• 4 cups cauliflower florets (1 head)
• 15 ounces cooked chickpeas (1 can, drained and rinsed)
• 1 red onion, sliced
• 1/4 cup olive oil
• 1 tsp garam masala
• 1 tsp curry powder
• 1 tsp smoked paprika
• 1 tsp turmeric
• Dash of cinnamon
• 1 tsp kosher salt
• Flat Italian parsley, chopped (optional for garnish)
• 4 pitas (store-bought or homemade)
• 1 cup plain yogurt (Greek or regular)
• 1 garlic clove, very finely minced (I use a garlic press)
• 1 tsp lemon juice (freshly squeezed is best)

Equipment at a Glance

• Oven: For roasting the cauliflower and chickpeas.
• Baking Sheet: A large sheet to spread the cauliflower and chickpeas evenly.
• Mixing Bowl: To combine your spices and oil.
• Small Bowl: For mixing the yogurt sauce.

Spiced Cauliflower Chickpea Pitas Made Stepwise

Step 1: Preheat Your Oven

Preheat your oven to 400°F (200°C). This will ensure that your cauliflower and chickpeas roast perfectly.

Step 2: Prepare the Cauliflower and Chickpeas

In a mixing bowl, combine the cauliflower florets and drained chickpeas. Add in the sliced red onion as well.

Step 3: Spice It Up

In a separate small bowl, whisk together the olive oil, garam masala, curry powder, smoked paprika, turmeric, cinnamon, and kosher salt. Pour this spice mixture over the cauliflower and chickpeas, tossing everything together until well coated.

Step 4: Roast the Mixture

Spread the spiced cauliflower and chickpeas evenly on a baking sheet. Roast in the preheated oven for 25-30 minutes, or until the cauliflower is tender and golden brown, stirring halfway through.

Step 5: Make the Garlic Yogurt Sauce

While the vegetables are roasting, prepare the garlic yogurt sauce. In a small bowl, mix the plain yogurt, minced garlic, and lemon juice. Stir until smooth and season with a pinch of salt to taste.

Step 6: Assemble Your Pitas

Once the cauliflower and chickpeas are done roasting, remove them from the oven. Warm the pitas if desired, then fill each pita with the roasted mixture. Drizzle with the garlic yogurt sauce and garnish with chopped parsley if using.

Step 7: Serve and Enjoy!

Serve your Spiced Cauliflower Chickpea Pitas warm and enjoy the explosion of flavors with every bite!

Healthier Substitutions

• Low-Fat Yogurt: Use low-fat yogurt for a lighter sauce without sacrificing flavor.
• Whole Wheat Pitas: Opt for whole wheat pitas for added fiber and nutrients.
• Extra Veggies: Add more vegetables like spinach, bell peppers, or cucumbers for extra crunch and nutrition.
• Avocado: Swap out the yogurt sauce for mashed avocado for a creamy, dairy-free alternative.

Pro Perspective

For maximum flavor, let the spiced cauliflower and chickpeas marinate for 15 minutes in the spice mixture before roasting. This allows the spices to penetrate the vegetables more deeply, enhancing the overall taste. Also, if you have any leftovers, they make a fantastic salad topping or can be added to grain bowls for an easy lunch option!

Storing Tips & Timelines

Leftover roasted cauliflower and chickpeas can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, simply place them in a preheated oven at 350°F (175°C) for about 10 minutes or until warmed through. The garlic yogurt sauce can also be stored separately in the fridge for up to a week, making this dish a great make-ahead option!

Reader Questions

Can I use frozen cauliflower for this recipe?

Yes, you can use frozen cauliflower florets! Just be sure to thaw and drain them well before roasting, as excess moisture can lead to sogginess.

What can I substitute for chickpeas?

If you don’t have chickpeas, you can substitute them with cooked lentils or even cooked quinoa for a different texture and flavor.

Can I make this recipe vegan?

Absolutely! The dish is naturally vegan if you omit the yogurt sauce or substitute it with a vegan yogurt alternative. It will still be delicious!

How can I make these pitas spicier?

If you like more heat, consider adding some cayenne pepper or red pepper flakes to the spice mixture, or serve with a spicy sauce on the side.

Before You Go

These Spiced Cauliflower Chickpea Pitas are not just a meal; they are a celebration of flavors and textures that come together beautifully. The spices warm your soul, while the creamy yogurt sauce provides a refreshing contrast. Whether you’re sharing this dish with friends or enjoying a quiet dinner, these pitas promise to satisfy your cravings and leave you feeling good about what you eat. Don’t hesitate to make this recipe your own—experiment with different spices, add in your favorite vegetables, and enjoy the process of creating something delicious!

Spiced Cauliflower Chickpea Pitas

This Spiced Cauliflower Chickpea Pitas recipe is vibrant and satisfying! Delight your taste buds with roasted veggies wrapped in warm pitas.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Course: Main Course

Cuisine: Mediterranean

Ingredients Equipment Method Notes

Ingredients

  

For the Roasted Mixture:

• 4 cups cauliflower florets (from 1 head)
• 15 ounces cooked chickpeas (1 can, drained and rinsed)
• 1 red onion (sliced)
• 1/4 cup olive oil
• 1 tsp garam masala
• 1 tsp curry powder
• 1 tsp smoked paprika
• 1 tsp turmeric
• 1 dash of cinnamon
• 1 tsp kosher salt
• 1 Flat Italian parsley (chopped, optional for garnish)

For the Pitas:

• 4 pitas (store-bought or homemade)

For the Garlic Yogurt Sauce:

• 1 cup plain yogurt (Greek or regular)
• 1 clove garlic (very finely minced)
• 1 tsp lemon juice (freshly squeezed is best)

Equipment

• Oven
• Baking sheet
• Mixing Bowl
• Small bowl

Method

 

Preparation Steps:

1. Step 1: Preheat your oven to 400°F (200°C) to ensure perfect roasting.
2. Step 2: In a mixing bowl, combine the cauliflower florets and drained chickpeas. Add in the sliced red onion.
3. Step 3: In a separate small bowl, whisk together olive oil, garam masala, curry powder, smoked paprika, turmeric, cinnamon, and kosher salt. Pour this over the cauliflower and chickpeas, tossing until well coated.
4. Step 4: Spread the mixture evenly on a baking sheet and roast for 25-30 minutes, stirring halfway through, until the cauliflower is tender and golden brown.
5. Step 5: While roasting, prepare the garlic yogurt sauce by mixing yogurt, minced garlic, and lemon juice in a small bowl until smooth. Season with a pinch of salt.
6. Step 6: Once roasted, remove from the oven, warm the pitas if desired, and fill each pita with the roasted mixture. Drizzle with the garlic yogurt sauce and garnish with parsley if using.
7. Step 7: Serve warm and enjoy the explosion of flavors!

Notes

• For maximum flavor, let the spiced mixture marinate for 15 minutes before roasting.
• Store leftovers in an airtight container for up to 4 days.
• You can make this dish vegan by substituting the yogurt sauce with a vegan alternative.