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Roasted cauliflower, drizzled with creamy tahini dressing, tucked in a soft pita, and lofted on a bed of veggies make these Vegetarian Cauliflower Pita Wraps truly irresistible!
WHAT ARE VEGETARIAN CAULIFLOWER PITA WRAPS?
These filling pita wraps are the perfect vegetarian dinner recipe with a Mediterranean twist! Soft, tender pita bread bursts to life with fresh vegetables like arugula, and tomato. The roasted cauliflower tops these veggies for a vegetarian option that is then finished off with a drizzle of fresh tahini dressing. Top them with parsley and a squeeze of fresh lemon for a delicious dinner you will be happy to make again and again.
WHY WE LOVE THIS RECIPE
These oven roasted cauliflower pitas make a quick and delicious vegetarian option. Whether you follow a vegetarian or vegan diet, are having a meatless Monday, or are just looking for ways to increase your vegetable intake, these pitas will do just the trick!
Making a healthy dinner shouldn’t take all night. These cauliflower pita wraps take under 30 minutes to make, which make them a perfect weeknight dinner recipe! There are also very few dishes used in this recipe so you can quickly clean up and spend time with your family at the table instead of in the kitchen!
It’s a versatile recipe! Add cucumbers or purple onion for an additional crunch! Or you could serve it over a bed of farro instead of in a pita for a vegetarian grain bowl.
IS ROASTED CAULIFLOWER HEALTHY?
Cauliflower is a cruciferous vegetable high in fiber and Vitamin C. Oven roasting this powerhouse vegetable gives it a crispy texture similar to frying but without the added grease and fat of deep frying. This makes roasted cauliflower a deliciously healthy choice for your pita wrap!
HOW TO MAKE VEGETARIAN CAULIFLOWER PITA WRAPS
INGREDINTS
Cauliflower- fresh chopped cauliflower makes the hearty filling for this vegetarian pita wrap.
Tahini Sauce- lemon juice, tahini paste, water, garlic, and salt whisk up a creamy tahini dressing for these wraps.
Vegetables- sliced tomato, fresh arugula, and chopped parsley add a fresh flavor to the pita wraps.
STEPS
Preheat the oven to 400°F. Then line a half sheet pan with parchment paper and set aside.
Break or chop your cauliflower into mini florets. Place the florets flat on the sheet pan leaving little space between them.
Salt the cauliflower florets and then dust them with a corn flour. Allow them to rest 5-7 minutes. This allows the corn flour to attach to the florets.
Next, generously spray the florets with olive oil or avocado oil. Bake for 15-20 minutes or until the florets become golden in color. Halfway through the bake time, spray the florets lightly with oil again.
While the cauliflower bakes prepare the tahini sauce. In a small bowl whisk together the lemon juice, tahini paste, water, garlic, and salt until you obtain a nice smooth dressing.
If the dressing is too loose, add a little more water. It should not be too loose or too thick but somewhere in between.
ASSEMBLE THE PITA WRAPS
Once the cauliflower finishes baking remove from oven and assemble your wraps. Inside a fresh pita place arugula, the oven baked cauliflower, and sliced tomato. Drizzle with fresh tahini dressing and serve with a lemon wedge.
Variations
Swap out the vegetables for you or your family’s preferences. For example use spinach or shredded iceberg lettuce instead of arugula. You can also use purple onion and cucumber along with the tomato for additional crunch!
If you do not have pita you can use tortillas to make these filling cauliflower wraps.
If you would like extra crispy cauliflower you can fry or air fry the florets instead of oven roasting them.
WHAT CAN YOU SERVE WITH CAULIFLOWER PITA WRAPS?
I love having a nice side of hummus and fresh vegetables to go with these vegetarian cauliflower pita wraps. You can also serve them with a warm grain such as brown rice, quinoa, and farro.
If you want to turn these cauliflower pita wraps into a warm grain bowl simply cook the grains according to their package instructions and top with arugula, tomato, the roasted cauliflower, and the creamy tahini dressing.
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OTHER DELICIOUS WAPS YOU MAY ENJOY
- Asian Beef Lettuce Wraps
- Salmon Lettuce Wraps
- Chicken Caesar Salad Wraps
- Shredded BBQ Chicken Tacos
Vegetarian Cauliflower Pita Wraps
Ingredients
- 1 Cauliflower, large, broken into florets
- 1 tsp Salt
- 2 tsp. Corn Starch, optional
- Olive oil, spray
- 1 Tomato, large, vine
- 1 c. Arugula Leaves
- 2 Tbsp. Chopped Parsley, optional, garnish
- 4 Pita Bread, small, thin
Tahini Sauce
- 1 Lemon , large, juiced
- ⅓ c. Tahini Paste
- 3 Tbsp. Water
- 1 Garlic Clove, minced
- ¼ tsp. Salt
Instructions
- Pre heat the oven to 400°F then line a ½ sheet pan with parchment paper and set aside.
- Break or chop your cauliflower head into mini florets. Place the florets flat on the sheet pan with little space between them.
- Salt the cauliflower florets and dust with corn flour, if using, Allow to rest 5-7 minutes so the corn flour attaches well to the florets.
- Generously spray the cauliflower with olive oil and bake for 15-20 minutes or until the florets are gold in color. Halfway through the bake time, spray the cauliflower lightly.
- While the cauliflower bakes, prepare the tahini dressing. In a small bowl whisk together lemon juice, tahini paste, water, minced garlic, and salt until nice and smooth. The consistency should be between loose and thick. If it's too thick, add a little more water.
- Once the cauliflower finishes cooking, assemble the wraps. Fill the pita with arugula, tomato, roasted cauliflower, and then drizzle with tahini dressing. Garnish with parsley and enjoy!
Notes
- Make sure to cut your florets into similar sizes so they cook evenly.
- After dusting the florets with flour, allow them to rest 5-7 minutes. This allows the corn flour to attach to the cauliflower.
- Use a preheated oven.
- Halfway through the bake time, spray the florets lightly with oil again, so they get nice and crispy edged.
- If the tahini dressing is too loose, add a little more water. It should not be too loose or too thick but somewhere in between.
- Top with fresh parsley for a pop of extra color and freshness!
- If you want, you can fry the cauliflower instead of baking.
