These Plant Based Roasted Chickpea Cauliflower Sandwiches are an easy plant-based, vegetarian meal option. The roasted chickpeas give a satisfying crunch and extra flavor and you can add any veggies you have on hand.
This post was originally posted in March, 2017 and has been updated as of August, 2019.
We spent the weekend on Oak Island. I hardly took any pictures because it was a relaxing getaway. You know those kind of trips? You just don’t want to jeopardize the moment with your phone or camera.
Why is it so much easier to relax when you’re not in your own environment?
We arrived home early last night and I began doing some meal prep for this week. Lucky for me, I have leftovers to munch on from these Roasted Chickpea Cauliflower Sandwiches and I’m excited. It’s the best when you have pre-made food to look forward to.
As part of a recent Recipe Redux challenge, we were asked to create a healthy wrap, salad or pita option with Toufayan Bakeries pitas. This was my first time trying Toufayan Bakeries products, but now that I’ve been introduced, I think they will become the norm.
Toufayan Bakeries is the largest pita company in the U.S., and they are available nationwide (see here for locations).
Toufayan pitas are filled with top quality, wholesome ingredients (that are naturally trans fat free and cholesterol free). Plus, each pita packs 6 grams of protein and 3 grams of fiber. They have so many options, including multigrain, oat bran, low carb, savory garlic, sweet onion, whole wheat and classic white.
Why These Cauliflower Sandwiches Are Perfect For Meal Prep
These are perfect meal prep options because they are fully customizable and easy to take to the office or pack in a lunch. Sometimes I even make them based on what comes in my Farm Fresh To You Order (local organic produce delivered straight to ya!)
Pitas are a must-have pantry staple for me because they are so versatile. Plus, they are quick and healthy, give a little more life to a sandwich, and are great for stuffing in extra veggies.
Whether you want a vegan cauliflower sandwich, plant based pita, or a meat-filled sandwich (just please use quality, antibiotic-free meat), all come to life easily.
I wanted to create a vegetarian pita option, yet one still bursting with flavor.
I made a cauliflower salad last week (similar to potato salad) through Sun Basket, and it turned out so well that I thought I’d add a little more to the mixture for these cauliflower sandwiches.
The roasted chickpeas add a nice crunch, the greek yogurt provides a creaminess (you could also use mayo if you prefer). You can be liberal with the spices and vegetables depending on what you like.
How to Roast Chickpeas
If you’ve never roasted chickpeas, it’s really easy and you don’t need to be intimidated. Yes, you can totally buy them roasted at the grocery store but why spend the additional money?
You just set the oven to 425, rinse and dry the chickpeas, season with garlic salt, salt and pepper, and stick in the oven for about 40-45 minutes. And while they’re cooking, you can be working on all sorts of other meal prep.
I often recommend roasted chickpeas as easy, portable healthy snacks for clients, and I like them myself due to their crunch factor. Them and homemade trail mix are the best for my crunchy cravings.
Sometimes, crunch = more satisfaction. If you can sense hunger, you can try to tune in and satisfy it with a combination of flavors, textures and macronutrients.
Chickpeas are a great source of protein and fiber, and when paired from complex carbohydrates of the bread and additional fiber of the vegetables, and protein and fat from the cheese, this cauliflower sandwich provides long lasting satiation.
- 1 can chickpeas, roasted
- 1 head cauliflower, cut into florets (or 1 bag frozen florets, thawed)
- ¼ cup plain greek yogurt
- ½ cup crumbled goat cheese
- 1/2 red pepper, diced
- 1/3 cup shredded carrots
- 1 cup corn kernels (optional)
- ¼ tsp salt
- 1/8 tsp black pepper
- ¼ tsp dill
- 1/2 tsp garlic powder
- ¼ tsp paprika
- 3 Toufayan Bakeries Multi Grain Pitas
- parsley, for garnish
- Set oven to 425. Roast chickpeas for 40-45 minutes (I season with a little salt, pepper and garlic salt).
- While chickpeas are roasting, chop cauliflower into smaller florets. Add chopped cauliflower, greek yogurt, cheese, diced pepper, shredded carrots, corn and spices to medium bowl.
- Once your chickpeas are done roasting, add them to the bowl and mix well. Spoon mixture into 6 pitas, garnish with parsley and enjoy!
Can use wraps or sandwich bread too.
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Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving:Calories: 155 Total Fat: 6g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 2g Cholesterol: 9mg Sodium: 261mg Carbohydrates: 19g Net Carbohydrates: 0g Fiber: 4g Sugar: 5g Sugar Alcohols: 0g Protein: 9g
Other Notes About This Vegetarian Cauliflower Sandwich:
- These easy vegetarian sandwiches are filling on their own, piling in about 10 grams of protein per half pita, thanks to the chickpeas, Toufayan pitas and greek yogurt. Like my creamy eggplant sandwich, it’s an easy way to add in more vegetables without missing the meat
- You can be very flexible with your toppings and sauces for these plant-based sandwiches. I love spinach, red peppers, tomatoes, corn and fresh herbs, but you do you!
- If you want a vegan cauliflower sandwich recipe, or even just a dairy-free sandwich option, you can use hummus or tahini.
- I also love these cauliflower sandwiches with tzatziki.
PIN FOR LATER
You tell me,
Would you choose a wrap, pita or sandwich bread?