Healthy Recipes Lifestyle Diets Gut Healthy Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce 4.9 (7) 5 Reviews Inspired by a trend made popular by Catherine Perez (@plantbasedrd), these pitas are piled high with roasted veggies for a satisfying vegetarian dinner. Be sure to dry the chickpeas well or they won’t crisp up in the oven. Wet chickpeas will also create steam that may prevent the cauliflower from getting nicely browned. Bibb lettuce works well with these pitas, but a handful of arugula leaves would be just as nice. If you have it, a garam masala or shawarma spice blend can be used in place of the spices. By Nicole Hopper Nicole Hopper See More Nicole Hopper is a recipe tester and developer based in Birmingham, Alabama. EatingWell's Editorial Guidelines Updated on September 28, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Jump to recipe Active Time: 20 mins Total Time: 45 mins Servings: 4 Nutrition Profile: Gut Healthy Mediterranean Diet Nut-Free Healthy Pregnancy Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Jump to Nutrition Facts Enhance your vegetarian meal with hearty chickpeas and cauliflower, roasted to perfection.Whole-wheat pitas contribute fiber and other essential nutrients.The sun-dried tomato sauce adds a rich, tangy depth to every bite. Photographer: Robby Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 4 servings 1/2 cup thinly sliced red onion 1/2 cup cider vinegar 1/4 cup water plus 3-5 tablespoons, divided 2 teaspoons pure maple syrup 1 1/4 teaspoons salt, divided 1 medium head cauliflower (2 1/4 lbs.), broken into bite-size florets (about 8 cups) 1 (15-oz.) can no-salt-added chickpeas, rinsed and patted dry 3 tablespoons extra-virgin olive oil 1 1/2 teaspoons ground cumin 1 teaspoon ground coriander 1/2 teaspoon garlic powder 1/2 teaspoon ground turmeric 1/2 cup whole-milk plain strained (Greek-style) yogurt 1/2 cup packed tender herbs, such as dill, mint or parsley, plus more for garnish 1/3 cup julienned sun-dried tomatoes with herbs, drained 3 tablespoons tahini 2 tablespoons lemon juice 1 tablespoon harissa paste 4 (6-inch) whole-wheat pita rounds 8 leaves Bibb lettuce Directions Preheat oven to 450°F. Place onion in a medium heatproof bowl. Combine vinegar, 1/4 cup water, maple syrup and 1/2 teaspoon salt in a small saucepan; bring to a simmer over medium-high heat, stirring occasionally. Pour over the onion; set aside to pickle for 30 to 60 minutes, stirring occasionally. Meanwhile, toss cauliflower, chickpeas, oil, cumin, coriander, garlic powder, turmeric and 1/2 teaspoon salt together on a large rimmed baking sheet; spread in an even layer. Roast, stirring once, until the cauliflower is tender and golden brown, about 30 minutes. Photographer: Robby Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines Combine yogurt, herbs, sun-dried tomatoes, tahini, lemon juice, harissa and the remaining 1/4 teaspoon salt in a food processor or blender; process until smooth, about 1 minute, scraping down the sides as needed. With the motor running, drizzle in the remaining 3 to 5 tablespoons water until the desired consistency is reached. Photographer: Robby Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines Drizzle 1/2 cup of the yogurt mixture over the roasted cauliflower and chickpeas; toss to coat evenly. To assemble, spread the remaining 1/2 cup yogurt mixture over pitas. Top with lettuce leaves. Spoon the cauliflower mixture over the lettuce (about 1 1/2 cups each). Drain the onions; divide among the pitas. Garnish with additional torn herbs, if desired. Photographer: Robby Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines EatingWell.com, March 2024 Save Rate Print Nutrition Facts (per serving) 475 Calories 21g Fat 60g Carbs 17g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 pita Calories 475 % Daily Value * Total Carbohydrate 60g 22% Dietary Fiber 12g 41% Total Sugars 13g Added Sugars 1g 2% Protein 17g 35% Total Fat 21g 27% Saturated Fat 3g 17% Cholesterol 4mg 1% Vitamin A 67µg Vitamin C 35mg 39% Vitamin D 0µg Vitamin E 2mg 16% Folate 192µg Vitamin K 66µg Sodium 942mg 41% Calcium 158mg 12% Iron 7mg 36% Magnesium 111mg 27% Potassium 861mg 18% Zinc 3mg 26% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.