Spiced Chickpea and Roasted Cauliflower Pita Wraps

Looking for a hearty, healthy lunch that’s anything but boring? These Spiced Chickpea and Roasted Cauliflower Pita Wraps are the ultimate plant-powered meal. Packed with roasted vegetables, bold spices, fresh herbs, and a tangy yogurt-tahini sauce, they’re satisfying, flavorful, and easy to meal prep.

Whether you’re vegan, vegetarian, or just want something vibrant and filling — this dish checks all the boxes.

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🥙 Ingredients (Makes 4 large pita wraps)

For the roasted chickpeas & cauliflower:

• 1 medium head cauliflower, cut into small florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper (optional)
• Salt and black pepper, to taste

For the yogurt-tahini sauce:

• 1/2 cup plain Greek yogurt (or dairy-free yogurt)
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 small garlic clove, finely grated
• Salt, to taste
• 1–2 tablespoons cold water (to thin, as needed)

For assembling:

• 4 whole wheat or regular pita breads
• 1 cup shredded lettuce or baby spinach
• 1/2 cup shredded carrots
• 1/2 small red onion, thinly sliced
• 1/4 cup chopped fresh parsley or cilantro
• Optional: pickled onions or hot sauce for topping

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⏱️ Time Guide

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

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👨‍🍳 Instructions

Step 1: Preheat and Prepare

Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper for easy cleanup.

Step 2: Season the Chickpeas and Cauliflower

Place the chickpeas and cauliflower florets in a large bowl. Drizzle with olive oil, then add smoked paprika, cumin, turmeric, garlic powder, cayenne (if using), and salt and pepper.

Toss everything well to ensure the spices coat all the ingredients evenly. Spread in a single layer on the baking sheet.

Step 3: Roast to Perfection

Roast for 25–28 minutes, tossing halfway through, until the cauliflower is golden and slightly crispy on the edges, and the chickpeas are lightly crisped.

Let cool slightly before assembling.

Step 4: Make the Yogurt-Tahini Sauce

While the vegetables roast, whisk together the yogurt, tahini, lemon juice, garlic, and a pinch of salt in a bowl. Add a tablespoon of cold water at a time until the sauce reaches a smooth, pourable consistency.

Taste and adjust with more lemon or salt if needed.

Step 5: Warm the Pitas

Wrap your pita breads in foil and warm in the oven for the last 5 minutes of roasting — or heat them individually in a dry skillet over medium heat for 30 seconds per side.

Warm pitas are more flexible and hold fillings better.

Step 6: Assemble the Wraps

Lay out a warm pita and layer with:

• A handful of greens
• A spoonful of shredded carrots
• A generous scoop of roasted chickpeas and cauliflower
• A drizzle of yogurt-tahini sauce
• A sprinkle of fresh herbs
• Red onions or pickled onions for crunch
• Optional: a dash of hot sauce

Fold like a taco or roll tightly like a wrap. Serve immediately.

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🥗 Serving Suggestions

• Pair with a cup of lentil soup or a cucumber-mint salad for a light lunch combo.
• Make them mini-style with half pitas for lunchboxes or snacks.
• Swap pita for lavash, naan, or even lettuce wraps for a low-carb version.

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🧊 Storage & Meal Prep

This recipe is perfect for batch cooking:

• Store the roasted veggies in an airtight container in the fridge for up to 4 days.
• The yogurt-tahini sauce stays fresh in the fridge for 5–6 days.
• Assemble wraps just before eating for best texture.

For meal prep, pack the components separately and assemble cold or warm as needed.

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💡 Expert Tips

• Dry your chickpeas: Patting chickpeas dry before roasting helps them crisp better.
• Spice control: Adjust heat level by skipping cayenne or adding extra for more kick.
• Tahini substitute: If you’re out of tahini, peanut butter or almond butter can work in a pinch — just expect a nuttier flavor.
• Add crunch: A few crushed pita chips or roasted sunflower seeds can add a fun texture twist.

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🌿 Why You’ll Love This Recipe

It’s everything you want in a lunch: hearty, nourishing, layered with textures, and totally customizable. It’s also an incredible way to eat more veggies without sacrificing taste — each bite is creamy, spiced, fresh, and loaded with nutrients.

And because the ingredients are affordable and pantry-friendly, it’s a meal you can make again and again, without needing to run to the store.

Perfect for meatless Mondays, lunchboxes, meal prep, or just a midday craving that deserves more than a sad sandwich.

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