Chickpea Salad on Whole Wheat Pitas
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4
Category: Lunch/Snacks
Calories per serving: 344.5
A wholesome sandwich filled with vibrant, nutrient-packed ingredients. This Chickpea Salad on Whole Wheat Pitas combines the goodness of chickpeas, fresh vegetables, tangy yogurt, and a touch of spice, making it a quick and satisfying meal for any time of the day. Whether you’re looking for a nourishing lunch or a light snack, this recipe brings together everything you need: grains, beans, veggies, and a creamy yogurt dressing. It’s a perfect blend of health and flavor, served in whole wheat pita pockets that are easy to enjoy on the go.
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Chickpeas (canned or cooked) | 1 can (15 oz) | Rinse and drain if using canned |
| Fresh parsley | 1/2 cup | Chopped |
| Fresh lemon juice | 3 tbsp | Freshly squeezed |
| Olive oil | 1 tbsp | |
| Garlic | 1 clove | Minced |
| English cucumber | 1 | Diced |
| Red onion | 1/2 small | Thinly sliced |
| Plain yogurt | 1/2 cup | Use Greek yogurt for creaminess |
| Ground cumin | 1/2 tsp | |
| Tabasco sauce | 1/4 tsp | Optional, adjust to taste |
| Whole wheat pitas | 4 |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 344.5 kcal |
| Fat | 6.4 g |
| Saturated Fat | 0.9 g |
| Cholesterol | 0 mg |
| Sodium | 664.9 mg |
| Carbohydrates | 63.4 g |
| Fiber | 10.2 g |
| Sugars | 2.1 g |
| Protein | 12.3 g |
Instructions:
-
Prepare the Chickpea Salad:
In a large mixing bowl, combine the chickpeas, fresh parsley, lemon juice, olive oil, and half of the minced garlic. Mash the chickpeas lightly with a fork or potato masher to give the salad some texture, leaving some whole for added bite. Stir the mixture to combine everything evenly. Set aside to allow the flavors to meld. -
Assemble the Salad Greens:
In another bowl, toss together the salad greens, diced cucumber, and thinly sliced red onion. The freshness of these veggies will add crunch and brightness to the sandwich. -
Make the Yogurt Dressing:
In a small bowl, whisk together the plain yogurt, ground cumin, a dash of Tabasco sauce (for a touch of heat), and the remaining minced garlic. The yogurt dressing will add creaminess and a bit of spice to balance the chickpea salad’s flavor. -
Combine and Season:
Gently add the salad greens to the chickpea mixture and toss well to combine. Taste the salad and season with salt and pepper as needed. You can also adjust the amount of lemon juice or cumin depending on your preferences. -
Prepare the Pitas:
Cut one end off each whole wheat pita and carefully open it to form a pocket. If you’re using pita breads that are a bit stiff, you can warm them slightly in the oven or microwave to make them more pliable. -
Assemble the Pitas:
Using tongs or a spoon, divide the chickpea salad evenly among the four pita pockets. Be generous with the filling for a hearty sandwich. -
Serve Immediately:
Drizzle a bit of the yogurt dressing over the salad in each pita pocket for extra creaminess. Serve immediately, as these sandwiches can become soggy if left too long. Enjoy them fresh for the best flavor and texture!
This Chickpea Salad on Whole Wheat Pitas recipe is a fantastic way to incorporate more plant-based proteins and fresh vegetables into your diet, all while enjoying a flavorful and satisfying meal. Perfect for a quick lunch, light dinner, or even as a snack, it’s a versatile dish that’s sure to please everyone at the table. Whether you’re preparing it for a busy weekday or a casual weekend meal, it’s quick to make, packed with nutrients, and irresistibly tasty!
