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

Mediterranean Hummus and Veggie Pita Pockets

Enjoy a healthy and delicious Mediterranean lunch with these whole grain pita pockets filled with creamy hummus and fresh, crunchy vegetables. This easy-to-make recipe is perfect for a quick and satisfying meal.

Prep Time
10 minutes
Cook Time
0 minutes
Servings
2
Ingredients
  • 2 pieces Whole Grain Pitas
  • 1/2 cup Hummus
  • 1/2 cup Cucumber
  • 1/2 cup Bell Pepper (Red or Yellow)
  • 1/2 cup Cherry Tomatoes
  • 1/4 cup Kalamata Olives
  • 2 tablespoons Feta Cheese (optional)
  • 1 tablespoon Fresh Parsley
  • 1 teaspoon Olive Oil
  • 1/2 teaspoon Lemon Juice
  • to taste Salt
  • to taste Black Pepper

Preparation

1. Prepare the Vegetables: Dice the cucumber and bell pepper. Halve the cherry tomatoes and Kalamata olives. Chop the fresh parsley.

Mix the Vegetables

2. Combine: In a bowl, combine the diced cucumber, bell pepper, halved cherry tomatoes, Kalamata olives, and chopped parsley. Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Toss gently to combine.

Assemble the Pitas

3. Warm the Pitas (optional): If desired, lightly warm the whole grain pitas in a toaster or on a dry skillet for a few seconds per side. This will make them more pliable.

Spread Hummus

4. Spread Hummus: Open each pita pocket and spread a generous layer of hummus inside.

Fill with Vegetables

5. Fill with Vegetables: Fill each pita pocket with the prepared vegetable mixture. If using, sprinkle crumbled feta cheese on top.

Serve Immediately

6. Serve: Serve the Mediterranean Hummus and Veggie Pita Pockets immediately. Enjoy!

Nutrition Facts Estimated per 100g of product

Calories: 150-200 kcal Protein: 5-7g Fat: 7-10g Carbohydrates: 15-20g Fiber: 3-5g Note: Nutritional values are approximate and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

  • Whole Grains: Using whole grain pitas provides more fiber compared to white pitas, contributing to better digestive health and sustained energy levels.
  • Healthy Fats: Hummus, olive oil, and feta cheese (if using) provide healthy fats, which are important for heart health and overall well-being.
  • Vegetable Variety: The variety of vegetables offers a range of vitamins and minerals, contributing to a balanced diet.
  • Sodium Content: Be mindful of the sodium content in hummus, olives, and feta cheese. Choose low-sodium options if necessary.

← Mediterranean Hummus Platter Mediterranean Lentil Soup with Lemon and Herbs →

FAQ

  • Can I substitute the vegetables with others?

    Yes, feel free to substitute with other vegetables like spinach, roasted eggplant, or sun-dried tomatoes.
  • Can I make this recipe vegan?

    Yes, simply omit the feta cheese or use a vegan feta alternative.
  • How long can I store leftover pita pockets?

    It's best to assemble the pita pockets right before serving. If you have leftover ingredients, store them separately and assemble when ready to eat. Storing assembled pita pockets can make the pita soggy.