Buffalo Cauliflower Pita Pockets

Name: Buffalo Cauliflower Pita Pockets
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: American
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 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; Freshly ground black pepper, to taste; 8 lettuce leaves; 4 whole wheat pita bread rounds, halved crosswise and warmed; Lemon wedges

2 steps

Prep:30minCook:30min

Updated at: Thu, 17 Aug 2023 12:08:54 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories168.6 kcal (8%)

Total Fat2.2 g (3%)

Carbs30.3 g (12%)

Sugars3.4 g (4%)

Protein8 g (16%)

Sodium204.4 mg (10%)

Fiber7.7 g (28%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

2 x 15 ozcans no-salt-added chickpeas

2 tablespoonswhite wine vinegar

1 tablespoondijon mustard

1 tablespoonshot sauce

1 tablespoonno-salt-added tomato paste

1 x 12 ozfrozen cauliflower

package, large florets cut into bite - size pieces

½ cuponion

chopped

½ cupcarrot

chopped

3cloves garlic

freshly ground black pepper

to taste

8 leaveslettuce

4whole wheat pita bread rounds

halved crosswise and warmed

lemon wedges

Instructions

Step 1

Drain garbanzo beans, reserving liquid (aquafaba). Rinse and drain beans. 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.

Whisk

Step 2

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 Tbsp. at a time, as needed to prevent sticking. 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.