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
Scale
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
