Vegetarian · 25 min
Buffalo Cauliflower & Chickpea Pita Pockets with Ranch Sauce
- 25 min
- 2–6 servings
- 656 kcal / serving
A bright, crunchy filling of cauliflower and chickpeas tucked into pita with spinach and celery. The creamy ranch ties the spicy bean mixture together, making a weeknight wrap that stays satisfying without fuss.
Free on iPhone · servings scaled, grocery list written for you.
Ingredients
- ½ (5 oz) pkgbaby spinach
- 1 mediumcarrot
- ½ medium headcauliflower
- 1 stickcelery
- 1 (15 oz) cangarbanzo beans (chickpeas)
- 1 clovegarlic
- 1 tbsptomato paste
- 2whole grain pitas
- ½ mediumyellow onion
- carrots
- yellow onions
From the pantry: black pepper, chili-garlic sauce, Dijon mustard, dill, dried, extra virgin olive oil, garlic powder, mayonnaise, onion powder, parsley flakes, salt, white wine vinegar
Cookware
can opener · chef's knife · colander · cutting board · garlic press (optional) · measuring cups · measuring spoons · mixing bowls · nonstick skillet · potato masher · stirring spoon · vegetable peeler · whisk or fork
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
More recipes with: chickpeas · cauliflower
More dinner ideas: easy dinners
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Produce
- ½ (5 oz) pkgbaby spinach
- 1 mediumcarrot
- ½ medium headcauliflower
- 1 stickcelery
- 1 clovegarlic
- ½ mediumyellow onion
- carrots
- yellow onions
Bakery & bread
- 2whole grain pitas
Pantry & dry goods
- 1 (15 oz) cangarbanzo beans (chickpeas)
- 1 tbsptomato paste
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Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| baby spinach | ½ (5 oz) pkg | 1 (5 oz) pkg | 1 ½ (5 oz) pkgs |
| carrot | 1 medium | 2 medium | 3 medium |
| cauliflower | ½ medium head | 1 medium head | 1 ½ medium heads |
| celery | 1 stick | 2 sticks | 3 sticks |
| garbanzo beans (chickpeas) | 1 (15 oz) can | 2 (15 oz) cans | 3 (15 oz) cans |
| garlic | 1 clove | 2 cloves | 3 cloves |
| tomato paste | 1 tbsp | 2 tbsp | 3 tbsp |
| whole grain pitas | 2 | 4 | 6 |
| yellow onion | ½ medium | 1 medium | 1 ½ medium |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- Prep the produce: wash and dry everything, trim the cauliflower into bite-sized florets, and finely dice the onion and carrot; slice the celery and peel and mince the garlic.
- Drain and rinse the chickpeas, reserving 1/4 cup of the liquid. Mash half of the chickpeas with the reserved liquid, then stir in the remaining whole chickpeas.
- To the mash, mix in vinegar, Dijon, chili-garlic sauce, and tomato paste until evenly combined; set aside.
- Whisk mayonnaise with the dried dill, parsley flakes, garlic powder, onion powder, salt, and pepper. If needed, whisk in a little water to reach a drizzle-friendly consistency.
- Heat a nonstick skillet over medium-high and add a small amount of oil to coat the bottom.
- Add the cauliflower, onion, carrot, and garlic to the skillet and cook, stirring occasionally, for 3–4 minutes.
- Stir in the chickpea mixture with salt and pepper; continue cooking until the cauliflower is tender, about 5 minutes, adjusting heat if needed and adding more chili-garlic sauce to reach your preferred spice level.
- Cut the pita in half and open the pockets carefully.
- To assemble, fill each pita with spinach, the warm bean-cauliflower mixture, and celery, then drizzle with ranch and enjoy.
Two tips
- Make ahead: the chickpea mash and ranch dressing can be prepared in advance and refrigerated for up to 1 day.
- Serving idea: keep extra ranch on the side for dipping or extra drizzle over the filling.
Nutrition per serving
- Calories
- 656 kcal
- Protein
- 21 g
- Carbs
- 83 g
- Fat
- 30 g
- Fiber
- 19 g
- Sodium
- 717 mg
Estimates from the recipe's published nutrition data; they change with the version you pick above.
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Ingredient quantities, timing and nutrition follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.