Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Lunches > Whole Grain Pitas with Hummus and Vegetables

Lemony Chickpea and Vegetable Pita Pockets

A vibrant and flavorful Mediterranean lunch featuring whole grain pita pockets stuffed with a lemony chickpea salad and crisp, fresh vegetables. This recipe is quick, easy, and packed with nutrients, making it a perfect healthy option.

Prep Time
15 minutes
Cook Time
0 minutes
Servings
2
Ingredients
  • 2 pieces Whole Grain Pitas
  • 1 can (15 ounces) Chickpeas
  • 1/2 cup Cucumber
  • 1/4 cup Red Onion
  • 2 tablespoons Fresh Parsley
  • 2 tablespoons Lemon Juice
  • 1 tablespoon Olive Oil
  • 1 clove Garlic
  • to taste Salt
  • to taste Black Pepper
  • 2 cups Spinach

Prepare the Chickpea Salad

1. Mash Chickpeas: In a medium bowl, lightly mash the drained and rinsed chickpeas with a fork. You don't need to mash them completely; leaving some whole is fine for texture.

Add Vegetables

2. Combine Ingredients: Add the diced cucumber, finely chopped red onion, and chopped fresh parsley to the bowl with the mashed chickpeas.

Make the Lemon Dressing

3. Prepare the Dressing: In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and black pepper.

Mix Salad

4. Dress the Salad: Pour the lemon dressing over the chickpea and vegetable mixture. Toss gently to combine, ensuring all ingredients are well coated.

Assemble the Pitas

5. Prepare the Pitas: Warm the whole grain pitas in a toaster or on a dry skillet for a few seconds per side to make them more pliable. (optional)

Fill the Pitas

6. Assemble the Pitas: Open each pita pocket and stuff with fresh spinach leaves. Then, fill the pita pockets with the lemony chickpea salad.

Serve

7. Serve: Serve the Lemony Chickpea and Vegetable Pita Pockets immediately. Enjoy!

Nutrition Facts Estimated per 100g of product

Calories: 130-180 kcal Protein: 6-8g Fat: 5-7g Carbohydrates: 15-20g Fiber: 4-6g Note: Nutritional values are approximate and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

  • Chickpea Benefits: Chickpeas are an excellent source of plant-based protein and fiber, promoting satiety and aiding in digestion.
  • Lemon Juice: Lemon juice adds flavor and provides vitamin C, an important antioxidant.
  • Spinach: Spinach is a nutrient-dense leafy green rich in vitamins A and K, as well as iron and other minerals.
  • Sodium Content: Check the sodium content of canned chickpeas and adjust added salt accordingly.

← Grilled Vegetable and Feta Sandwiches (Whole Grain) Mediterranean Almond & Olive Tapenade with Whole Grain Crackers →

FAQ

  • Can I add other herbs or spices to the chickpea salad?

    Yes, feel free to add other herbs like dill, mint, or oregano. Spices like cumin or paprika can also enhance the flavor.
  • Can I prepare the chickpea salad in advance?

    Yes, you can prepare the chickpea salad up to a day in advance and store it in the refrigerator. Just give it a good stir before assembling the pita pockets.
  • What other vegetables can I add to the pita pockets?

    You can add other vegetables like shredded carrots, sprouts, or roasted red peppers for added texture and nutrients.