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!
Tips
Optional oil: This is a Forks Flex Recipe, which means it includes a small amount of optional oil. If you include the oil, you'll add approximately 30 calories, 4 g total fat, and 1 g saturated fat per serving.
Gluten-free version: To make this recipe gluten-free, use corn tortillas instead of pita pockets.
By Nancy Macklin, RDN ,
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 tablespoon extra-virgin olive oil (optional, <a href="#h-tips">learn more</a>)
- 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 (see gluten-free tip, recipe intro)
- 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.
- For oil-free: 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 tablespoons at a time, as needed to prevent sticking. (If using oil: In an extra-large skillet heat oil over medium. Add cauliflower, onion, carrot, and garlic, and cook over medium 3 to 4 minutes, stirring occasionally.) 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.
SOOO GOOD!
Found heating the chic peas (to be smashed) made it easier for me.
Fresh cauliflower vs frozen took a little less time.
Added vegan sour cream and pre sliced sun dried tomatoes.
Did not use any kind of pocket.
A new staple for me!
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!!
Very good especially for someone who doesn’t like chick peas. I curious the calorie count for this recipe.
Whar about riced cauliflower? Or do you want the bigger pieces for the texture?
I’m definitely going to make this. But I need the nutritional breakdown on it. Food tracker here. 😉
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.
Instead pita bread I didn’t have I used Stacey’s whole wheat organic tortillas.
Delicious and easy to prepare.
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!
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!
Could I use fresh cauliflower here?
Absolutely.
I love these! So delicious! I double the hot sauce for personal preference.