Spiced Cauliflower and Chickpea Pita Wraps with Cilantro Avocado Sauce | Easy Vegan Lunch Idea
- Culinary Collaborations
- Jun 15
- 3 min read
Spiced Cauliflower and Chickpea Pita Wraps make a hearty plant-based lunch with roasted cauliflower, crisp chickpeas, fresh cilantro and a creamy green avocado sauce in a soft pita. The filling is warm, savory and lightly smoky, while the herbs and sauce keep each wrap fresh and bright.
Spiced Cauliflower and Chickpea Pita Wraps with Cilantro Avocado Sauce Recipe
Servings: 4 wraps | Prep Time: 20 minutes | Cook Time: 25 minutes
Ingredients
For the Spiced Cauliflower and Chickpeas
1 medium head cauliflower, cut into medium florets, about 6 cups (600 g.)
1 can (15 oz. / 425 g.) chickpeas, drained, rinsed and patted dry
2 tbsp. (30 ml.) olive oil
1 tsp. smoked paprika
1 tsp. ground cumin
½ tsp. ground coriander
½ tsp. garlic powder
¼ tsp. ground turmeric
¼ tsp. crushed red pepper, optional
½ tsp. fine sea salt
Freshly ground black pepper, to taste
1 tbsp. (15 ml.) fresh lemon juice
For the Cilantro Avocado Sauce
1 ripe avocado
½ cup (15 g.) fresh cilantro leaves and tender stems
¼ cup (60 g.) plain unsweetened plant-based yogurt
2 tbsp. (30 ml.) fresh lime juice
1 tbsp. (15 ml.) olive oil
1 small garlic clove
¼ tsp. fine sea salt, plus more to taste
2 to 4 tbsp. (30 to 60 ml.) water, as needed
For Serving
4 soft pita breads or flatbreads
1 cup (25 g.) fresh cilantro leaves
1 cup (30 g.) baby spinach or shredded lettuce, optional
Lemon or lime wedges
Directions
Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper.
Add the cauliflower florets and chickpeas to the baking sheet. Drizzle with the olive oil and sprinkle with the smoked paprika, cumin, coriander, garlic powder, turmeric, crushed red pepper, if using, salt and black pepper.
Toss well, then spread the cauliflower and chickpeas into an even layer. Keep the pieces as spread out as possible so they roast instead of steam.
Roast for 22 to 25 minutes, stirring once halfway through, until the cauliflower is browned in spots and the chickpeas are firm and lightly crisp. Drizzle with the lemon juice and toss gently.
While the cauliflower roasts, make the sauce. Add the avocado, cilantro, plant-based yogurt, lime juice, olive oil, garlic and salt to a blender or food processor.
Blend until smooth, adding water 1 tbsp. (15 ml.) at a time until the sauce is creamy and spreadable. Taste and adjust with more salt or lime juice, if needed.
Warm the pita breads briefly in a dry skillet or oven so they are soft and easy to fold.
Spread a generous spoonful of cilantro avocado sauce over each pita.
Add baby spinach or shredded lettuce, if using, then pile the spiced cauliflower and chickpeas over the sauce.
Finish with fresh cilantro leaves and a squeeze of lemon or lime. Fold or roll the pita wraps and serve warm.
Make It Yours
~ For more crunch, add thinly sliced cucumber, shredded red cabbage or quick pickled red onion. For extra heat, add a spoonful of harissa, chili crisp or sliced jalapeños before folding the wraps.
~ For a more filling meal, add cooked quinoa, brown rice or roasted sweet potato cubes.
~ For a tahini version, replace the avocado sauce with lemon-tahini dressing. Whisk together ¼ cup (60 g.) tahini, 2 tbsp. (30 ml.) lemon juice, 1 small grated garlic clove, ¼ tsp. fine sea salt and enough water to make it creamy and spoonable.
Kitchen Notes
~ Pat the chickpeas dry before roasting so they brown instead of turning soft. A few minutes on a clean towel is enough.
~ Cut the cauliflower into medium florets so the pieces stay visible in the wrap and develop browned edges without falling apart.
~ The cilantro avocado sauce should be thick enough to spread onto the pita. If it becomes too thin, add a little more avocado or plant-based yogurt to bring it back to a creamy texture.
Pairs Well With
Serve these wraps with cucumber tomato salad, quick pickled red cabbage, lentil soup, roasted potato wedges, hummus, tabbouleh or a simple bowl of fresh fruit.
