Cauliflower and Garbanzo Bean Pocket-Sandwiches with Tahini Sauce

Name: Cauliflower and Garbanzo Bean Pocket-Sandwiches with Tahini Sauce
Total time: 50 min
Yield: 4 serving(s)
Ingredients: 1 head cauliflower, cut into florets; 3 tablespoons olive oil; 1 tablespoon ground cumin; salt and freshly ground black pepper; 1 cup plain yogurt; ⅓ cup tahini; ½ lemon, juiced; 1 clove garlic, minced; 1 (14 ounce) can garbanzo beans, rinsed and drained; ¾ cup cherry tomatoes, halved; ⅓ cup chopped fresh parsley; 4 whole pitas, warmed and cut into halves

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Cauliflower and Garbanzo Bean Pocket-Sandwiches with Tahini Sauce

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A savory mixture of cauliflower and garbanzo beans forms the filling for these delicious, vegetarian pita sandwiches. Roasting the cauliflower with olive oil and cumin gives it a mellow, caramelized flavor, nicely contrasted with fresh tomatoes and chopped parsley. Using canned garbanzo beans instead of soaking and cooking dried beans saves time. The vegetables are drizzled with a Mediterranean-inspired yogurt and tahini sauce, resulting in a hearty yet healthy lunch or light dinner. If you like, you could also serve the sandwiches deconstructed, spooning the vegetables and sauce onto a plate with toasted pita wedges on the side.

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Directions

Mealthy Tip

These healthy pita pockets would also be delicious with a side of your favorite pickles and olives. Alternatively, add 1 cup chopped cucumber to the garbanzo and tomato mixture, or sprinkle in some capers or crumbled feta cheese for an added savory element.

Nutrition Facts

Per Serving: 572 calories; 25g fat; 69.8g carbohydrates; 22g protein; 3mg cholesterol; 771mg sodium.

Full nutrition

Amount Per Serving
Calories 572		Calories from Fat 226
% Daily Value*
Total Fat 25g		39%
	Saturated Fat 4g	19%
	Trans Fat 0.0g
	Polyunsaturated Fat 7.2g
	Monounsaturated Fat 12.4g
Cholesterol 3mg		1%
Sodium 771mg		32%
Total Carbohydrate 69.8g		23%
	Dietary Fiber 12g	46%
	Sugars 12.1g
Protein 22g

Vitamin A 15%		Vitamin C 129%
Calcium 21%		Iron 36%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

		Calories:	2,000	2,500
Total Fat		Less than	65g	80g
	Saturated Fat	Less than	20g	25g
Cholesterol		Less than	300mg	300 mg
Sodium		Less than	2,400mg	2,400mg
Total Carbohydrate			300g	375g
	Dietary Fiber		25g	30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Tagged:

Vegetarian Mediterranean American Fusion Quick And Easy Lunch Picnic Oven Garbanzo Beans Beans Chickpeas Tahini Legumes Sandwiches No Meat

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(2 Reviews)

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What others are saying

Katie Hason says:

Theses were so delicious! I love the chickpeas and cauliflower together. I've been trying to eat better while I'm at work, so these are great for me to take to lunch instead of eating out.

Sam Dalton says:

These pocket sandwiches are really good! Definitely on my list of most favorites. The roasted cauliflower and garbanzo bean mixture were my favorite part of this recipe.