Name: Buffalo Cauliflower Pita Pockets
Prep time: 30 min
Total time: 30 min
Ingredients: 2 15-oz. cans no-salt-added chickpeas; 2 tablespoons white wine vinegar; 1 tablespoon Dijon mustard; 1 to 2 tablespoons hot sauce; 1 tablespoon no-salt-added tomato paste; 1 12- to 16-oz. package frozen cauliflower, large florets cut into bite-size pieces; ½ cup chopped onion; ½ cup chopped carrot; 3 cloves garlic, minced; Freshly ground black pepper, to taste; 8 lettuce leaves; 4 whole wheat pita bread rounds, halved crosswise and warmed; ½ cup finely chopped celery; Lemon wedges

Prep-time: 30 minutes / Ready In: 30 minutes
Makes 8 pockets
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Give frozen cauliflower a saucy zing in these pockets. Here, aquafaba—the viscous liquid from a can of chickpeas—stands in for the butter that is typically found in buffalo sauce. The result is a silky sauce that is equal parts healthy and delicious. The pockets are stuffed with sautéed cauliflower, carrot, and onion, and creamy mashed chickpeas to hold it all together. Looking for more healthy cauliflower recipes? Take a peek!

By Nancy Macklin, RDN, Feb 10, 2020

Ingredients

2 15-oz. cans no-salt-added chickpeas
2 tablespoons white wine vinegar
1 tablespoon Dijon mustard
1 to 2 tablespoons hot sauce
1 tablespoon no-salt-added tomato paste
1 12- to 16-oz. package frozen cauliflower, large florets cut into bite-size pieces
½ cup chopped onion
½ cup chopped carrot
3 cloves garlic, minced
Freshly ground black pepper, to taste
8 lettuce leaves
4 whole wheat pita bread rounds, halved crosswise and warmed
½ cup finely chopped celery
Lemon wedges

Instructions

Drain garbanzo beans, reserving liquid (aquafaba). Rinse beans off. In a medium bowl mash ½ cup of the beans; set remaining beans aside. In a small bowl whisk together ¼ cup of the aquafaba (reserve remaining aquafaba for another use), the vinegar, mustard, hot sauce, and tomato paste. Stir into mashed beans.
In an extra-large skillet cook cauliflower, onion, carrot, and garlic over medium 3 to 4 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add whole beans and mashed bean mixture. Cook about 5 minutes or until most of the liquid has been absorbed and cauliflower is tender. Season with pepper. Place one lettuce leaf in each pita half, then fill pitas with cauliflower mixture and top with celery. Serve with lemon wedges and, if desired, additional hot sauce.

(5)

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(5 from 5 votes)

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Emma Pagoria8 months ago

So tasty and satisfying! Made it tonight for my husband who isn’t plant based and doesn’t love chickpeas, yet he says it was “delicious” and “would definitely eat it again” woo!!

Joanne Hamilton12 months ago

Very good especially for someone who doesn’t like chick peas. I curious the calorie count for this recipe.

Lori Johansen1 year ago

Whar about riced cauliflower? Or do you want the bigger pieces for the texture?

Clariece1 year ago

I’m definitely going to make this. But I need the nutritional breakdown on it. Food tracker here. 😉

Linda Ellis1 year ago

How do I prep fresh califlower for this recipe? I have some on hand.

FYI. I found a recipe where you can make your own aquafaba, reduce it and freeze it in ice cube trays to always have some on hand! I will also use some for this recipe.

Maritza2 years ago

Instead pita bread I didn’t have I used Stacey’s whole wheat organic tortillas.
Delicious and easy to prepare.

Allyson2 years ago

This is a fantastic buffalo cauliflower recipe! I also added more hot sauce for a little more heat, and Pickle de Gallo on top for a delicious overall bite!! Simple to make, and very tasty!

Juliana2 years ago

This is so simple, easy and good!! Added extra hot sauce because we love heat but overall was quick and so fresh using things we had on hand!

Molly2 years ago

Could I use fresh cauliflower here?

Liz Turner2 years ago

Absolutely.

Colleen2 years ago

I love these! So delicious! I double the hot sauce for personal preference.

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about the author

Nancy Macklin, RDN

Nancy Macklin has a bachelor of science in dietetics from Iowa State University and a Master of Science in health services administration from the University of Saint Francis. Macklin worked as a hospital-based clinical dietitian, providing counseling for diabetes, heart disease, and weight loss and as a food service director in health care dining sites. She now serves as a test kitchen dietitian, developing 500+ recipes per year. She is a member of the Academy for Nutrition and Dietetics and International Association of Culinary Professionals. Find her on LinkedIn.

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