Crispy Cauliflower Pita Sandwiches Recipe
Introduction
Crispy Cauliflower Pita Sandwiches are a delicious and healthy vegetarian option that combines crunchy, flavorful cauliflower with fresh fillings and a tangy tahini sauce. Perfect for lunch or a light dinner, these sandwiches are easy to assemble and satisfy every time.
Ingredients
- 1 large head cauliflower, cut into bite‑size florets
- 4 whole‑wheat pita pockets
- 1 cup plain Greek yogurt
- ½ cup all‑purpose flour
- ¼ cup cornmeal (fine)
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ cup cold sparkling water
- 2 tablespoons tahini
- 1 tablespoon fresh lemon juice
- 1 clove garlic, minced
- ¼ teaspoon sea salt
- 2 tablespoons chopped fresh parsley
- ½ cup shredded lettuce
- ¼ cup diced ripe tomatoes
- ¼ cup thinly sliced dill pickles
Instructions
- Step 1: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Step 2: In a large bowl, whisk together the flour, cornmeal, smoked paprika, and garlic powder. Slowly add the cold sparkling water and stir until you have a smooth batter.
- Step 3: Dip each cauliflower floret into the batter, allowing excess to drip off, then place them on the prepared baking sheet in a single layer.
- Step 4: Bake the cauliflower for 20–25 minutes, turning halfway through, until golden and crispy.
- Step 5: While the cauliflower is baking, prepare the tahini sauce by mixing tahini, lemon juice, minced garlic, sea salt, and Greek yogurt in a small bowl until smooth and creamy.
- Step 6: Once the cauliflower is done, warm the pita pockets briefly in the oven or microwave.
- Step 7: To assemble, open each pita and spread a spoonful of tahini sauce inside. Add a handful of shredded lettuce, diced tomatoes, dill pickles, and then the crispy cauliflower florets.
- Step 8: Garnish with chopped fresh parsley, drizzle extra tahini sauce if desired, and serve immediately.
Tips & Variations
- For extra crispiness, try double-dipping the cauliflower in the batter and then lightly dusting with additional cornmeal before baking.
- Swap out Greek yogurt for a dairy-free alternative to make this recipe vegan-friendly.
- Add a pinch of cayenne pepper to the batter for a little heat.
- Serve with a side of hummus or your favorite hot sauce for added flavor.
Storage
Store leftover crispy cauliflower florets in an airtight container in the refrigerator for up to 3 days. Reheat in a preheated oven at 375°F (190°C) for 5–7 minutes to regain crispiness. Avoid microwaving to prevent sogginess. The pita and fresh fillings are best assembled just before serving for optimal texture.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I fry the cauliflower instead of baking?
Yes, you can shallow fry or deep fry the battered cauliflower for an even crispier texture. Just heat oil to 350°F (175°C) and fry until golden brown, then drain on paper towels.
Is sparkling water necessary in the batter?
Sparking water helps create a lighter, airier batter by adding bubbles. If you don’t have it on hand, cold water can work as a substitute, but the coating may be slightly less crisp.
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Crispy Cauliflower Pita Sandwiches Recipe
- Total Time: 30 minutes
- Yield: 4 pita sandwiches 1x
- Diet: Vegetarian
Description
These Crispy Cauliflower Pita Sandwiches offer a delightful and healthy twist on traditional sandwiches, combining crunchy, golden-battered cauliflower florets with fresh fillings and a creamy tahini yogurt sauce, all tucked into whole-wheat pita pockets for a satisfying meal perfect for lunch or dinner.
Ingredients
Cauliflower
- 1 large head cauliflower, cut into bite‑size florets
Batter & Coating
- ½ cup all‑purpose flour
- ¼ cup fine cornmeal
- 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
- 4 whole‑wheat pita pockets
- ½ cup shredded lettuce
- ¼ cup diced ripe tomatoes
- ¼ cup thinly sliced dill pickles
Additional
- Cooking oil for frying (about 2 cups, vegetable or canola oil recommended)
Instructions
- Prepare the cauliflower: Start by cutting the cauliflower into bite-sized florets, ensuring they are relatively uniform in size for even cooking.
- Make the batter: In a mixing bowl, whisk together the all-purpose flour, fine cornmeal, smoked paprika, and garlic powder. Gradually add the cold sparkling water, mixing until you achieve a smooth, slightly thick batter that will coat the cauliflower well.
- Heat the oil: Pour about 2 cups of vegetable or canola oil into a deep pan or skillet and heat over medium-high heat until it reaches 350°F (175°C) or until a drop of batter sizzles upon contact.
- Coat and fry the cauliflower: Dip each cauliflower floret into the batter, allowing any excess to drip off. Carefully place the florets into the hot oil in batches to avoid overcrowding. Fry for about 3-4 minutes or until the coating is golden brown and crispy, turning occasionally for even cooking. Remove with a slotted spoon and drain on paper towels.
- Prepare the tahini sauce: In a small bowl, combine tahini, lemon juice, minced garlic, sea salt, and chopped parsley. Stir well until smooth and creamy. If the sauce is too thick, add a teaspoon of water to reach desired consistency.
- Assemble the sandwiches: Warm the whole-wheat pita pockets slightly to make them pliable. Cut each pita in half to create pockets. Spread a generous amount of the tahini sauce inside each pocket, then layer shredded lettuce, diced tomatoes, sliced dill pickles, and finally the crispy cauliflower florets.
- Serve: Serve the sandwiches immediately while the cauliflower is still warm and crispy alongside any additional sauce for dipping.
Notes
- To keep the cauliflower crispy, avoid overcrowding the pan during frying.
- For a gluten-free version, substitute all-purpose flour with chickpea flour and ensure cornmeal is gluten-free.
- You can bake the cauliflower instead of frying by spraying the battered florets with oil and baking at 425°F (220°C) for 20-25 minutes, turning halfway.
- Adjust the level of smoked paprika and garlic powder in the batter to suit your taste preferences.
- Use fresh sparkling water chilled for a better batter texture and crispiness.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Sandwiches
- Method: Frying
- Cuisine: Mediterranean
Keywords: crispy cauliflower, pita sandwiches, vegetarian sandwich, Mediterranean sandwich, tahini sauce, fried cauliflower, whole wheat pita
