Healthy & Special Diets > High-Fiber Recipes > High-Fiber Lunches > Whole Grain Sandwiches with Hummus and Veggies

Spicy Chickpea and Veggie Whole Wheat Pocket Sandwich

This flavorful and fiber-rich pocket sandwich is a delicious and convenient lunch option. Packed with mashed chickpeas, colorful veggies, and a touch of spice, it's sure to satisfy your cravings while keeping you full and energized.

Prep Time
15
Cook Time
0
Servings
2
Ingredients
  • 2 Whole wheat pita pockets
  • 1 cup Cooked chickpeas
  • 1/4 Red onion
  • 1/4 stalk Celery
  • 1/4 Red bell pepper
  • 2 tablespoons Fresh cilantro
  • 1 tablespoon Lemon juice
  • 1/4 teaspoon Chili powder
  • 1/4 teaspoon Cumin
  • to taste Salt
  • to taste Black pepper
  • 1/4 Avocado slices (optional)

Preparation

1. Prepare the Chickpea Filling: In a medium bowl, mash the cooked chickpeas with a fork or potato masher. Leave some texture for a more interesting bite.

Add the Veggies

2. Chop Vegetables: Finely dice the red onion, celery, and red bell pepper. Chop the fresh cilantro.

Combine Ingredients

3. Mix Everything: Add the diced vegetables and chopped cilantro to the mashed chickpeas. Stir well to combine.

Seasoning

4. Add Seasoning: Add the lemon juice, chili powder, cumin, salt, and black pepper to the chickpea mixture. Adjust the seasoning to your liking. Mix well to ensure all ingredients are evenly distributed.

Assemble the Pocket Sandwiches

5. Prepare Pita Pockets: Gently warm the whole wheat pita pockets. This makes them more pliable and easier to fill. You can warm them in a toaster, microwave, or skillet.

Filling the Pockets

6. Fill Pockets: Carefully open the pita pockets and fill them with the spicy chickpea and veggie mixture. Be sure to distribute the filling evenly.

Optional Additions

7. Add Avocado (Optional): Add avocado slices if desired for extra creaminess and healthy fats.

Serving

8. Serve Immediately: Serve the spicy chickpea and veggie whole wheat pocket sandwiches immediately. Enjoy this quick, easy, and nutritious lunch!

Nutrition Facts Estimated per Serving

Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.

Calories: Approximately 300-350 kcal
Fiber: 8-10g
Protein: 12-15g
Fat: 8-12g
Carbohydrates: 40-50g

Other Important Considerations for Nutrition

  • Pita Bread: Choose whole wheat pita pockets for a higher fiber content compared to white pita. Look for varieties with at least 3g of fiber per serving.
  • Chickpeas: Chickpeas are a great source of protein and fiber. Using canned chickpeas can save time, but be sure to rinse them well to remove excess sodium.
  • Spice Level: Adjust the amount of chili powder to control the level of spice according to your preference.
  • Customization: Feel free to add other vegetables like chopped cucumbers, shredded carrots, or spinach to the chickpea mixture for added nutrients and flavor.

← Spiced Lentil Burgers with Tahini Dressing Spicy High-Fiber Black Bean Soup →

FAQ

  • Can I use a different type of bean?

    Yes, you can substitute the chickpeas with other beans like black beans or kidney beans. Just make sure to adjust the seasoning accordingly.
  • Can I make this ahead of time?

    You can prepare the chickpea filling ahead of time and store it in the refrigerator for up to 2 days. Fill the pita pockets just before serving to prevent them from becoming soggy.
  • What can I serve with this sandwich?

    This sandwich pairs well with a side salad, a cup of soup, or some fresh fruit.