Pita Sandwich With Cauliflower Falafel and Roasted Vegetables
Description:
This Pita Sandwich with Cauliflower Falafel and Roasted Vegetables is a delightful and healthy Mediterranean-inspired meal that combines savory baked cauliflower falafel with roasted vegetables, all nestled in warm whole wheat pita bread. Perfect for a satisfying vegetarian dinner, this dish brings together the rich flavors of Middle Eastern cuisine with a fresh twist. The falafel is made from cauliflower and chickpeas, spiced with cumin, turmeric, and coriander, and served with a choice of tahini sauce. A fantastic vegetarian option that’s both filling and flavorful!
Cuisine: Mediterranean
Course: Dinner
Diet: Vegetarian
Ingredients
For the Roasted Vegetable Filling:
| Ingredient | Quantity |
|---|---|
| Extra Virgin Olive Oil | 2 teaspoons |
| Green Bell Pepper (Capsicum) | 2, thinly sliced |
| Portobello Mushrooms | 100 grams, thinly sliced |
| Carrot (Gajjar) | 1, thinly sliced |
| Onion | 1, thinly sliced |
| Salt and Pepper | To taste |
For the Cauliflower Falafel:
| Ingredient | Quantity |
|---|---|
| Cauliflower (Gobi) | 1, cleaned and florets separated |
| Kabuli Chana (White Chickpeas) | 1/2 cup, cooked (canned also works) |
| Onion | 1, roughly chopped |
| Parsley Leaves | 1/2 bunch, chopped |
| Coriander (Dhania) Leaves | 1/2 bunch, chopped |
| Garlic | 3 cloves |
| Lemon Juice | Juice of 1 lemon |
| Extra Virgin Olive Oil | 1 tablespoon, plus extra for brushing |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Cumin Powder (Jeera) | 1 teaspoon |
| Red Chilli Powder | 1/4 teaspoon |
| Coriander Powder (Dhania) | 1/4 teaspoon |
| Quinoa Flour | 2 tablespoons |
| Chia Seeds | 1 tablespoon |
| Salt and Pepper | To taste |
For the Pita Sandwich:
| Ingredient | Quantity |
|---|---|
| Whole Wheat Pita Bread | 4 (with or without pockets) |
| Tomato | 1, thinly sliced into circles |
| Iceberg Lettuce | Chopped (optional) |
| Tahini | 1/4 cup |
Preparation Time:
15 minutes
Cooking Time:
45 minutes
Instructions:
-
Prepare the Cauliflower Falafel:
- Preheat the oven to 200°C (400°F). Grease a baking sheet with a little olive oil and set it aside.
- In a food processor, combine the cauliflower florets, chickpeas, onion, garlic, parsley, and coriander leaves. Pulse until the mixture becomes crumbly.
- Add the lemon juice, olive oil, turmeric powder, cumin powder, coriander powder, red chili powder, chia seeds, quinoa flour, and season with salt and pepper. Pulse again until everything is well combined.
- Transfer the mixture to a bowl and taste for seasoning. Adjust the salt and spices to your liking.
- Shape the mixture into small, lemon-sized balls and place them on the greased baking sheet, leaving an inch of space between each.
- Brush the tops of the falafel balls with a bit more olive oil. Bake for 20 minutes, flipping halfway through, until the falafel are golden brown and crispy on all sides. Once done, remove from the oven and set aside.
-
Prepare the Roasted Vegetables:
- Heat a grill pan or large skillet over medium heat. Add a teaspoon of olive oil.
- Add the sliced bell peppers, mushrooms, carrot, and onion. Roast or sauté the vegetables until they are tender but still firm, about 10-15 minutes. Season with salt and pepper to taste, then remove from heat and set aside. If you don’t have a grill pan, you can stir-fry the vegetables in a wok for similar results.
-
Assemble the Pita Sandwich:
- Lay the whole wheat pita bread flat on a platter or surface.
- Start by placing a layer of chopped iceberg lettuce on the pita (optional, but adds a nice crunch).
- Top with thin slices of tomato.
- Add a few cauliflower falafel balls on top of the tomatoes.
- Pile on the roasted vegetables for added flavor and texture.
- Drizzle your choice of tahini or honey mustard sauce over the filling.
-
Serve:
- Serve the Pita Sandwich with Cauliflower Falafel and Roasted Vegetables warm, alongside a refreshing yogurt dip and a hot cup of espresso for a complete meal experience.
Tips:
- Make Ahead: You can prepare the cauliflower falafel mixture a day ahead and store it in the fridge. Form the falafel balls and bake them when ready to serve.
- Vegetable Variations: Feel free to swap in other roasted vegetables, such as zucchini, eggplant, or sweet potatoes, depending on what’s in season or what you have on hand.
- Sauce Options: In addition to tahini, you could try garlic yogurt sauce, tzatziki, or even a spicy sriracha mayo for an extra kick.
Enjoy this delicious, healthy, and filling Mediterranean-style pita sandwich as part of your dinner rotation! It’s perfect for vegetarians and anyone looking for a wholesome, tasty meal.
