Feta Garbanzo Bean and Eggplant Pita Sandwich
Elevate your sandwich game with this Feta Garbanzo Bean and Eggplant Pita Sandwich, a Mediterranean-inspired recipe brimming with bold flavors and wholesome ingredients. Roasted cumin-spiced eggplant pairs beautifully with a zesty garbanzo bean medley featuring crisp cucumber, juicy cherry tomatoes, and fresh parsley. Crumbled feta adds a salty tang, while a creamy Greek yogurt sauce ties everything together with a refreshing lemony kick. Served in warm, soft whole wheat pita bread, this quick and satisfying sandwich is a perfect vegetarian meal that’s as nutritious as it is delicious. Ideal for lunch or dinner, this vibrant recipe is ready in just 40 minutes, making it a go-to choice for busy weeknights.
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Recipe Information
Ingredients
- 1 medium eggplant
- 1 cup canned garbanzo beans (chickpeas), drained and rinsed
- 3 tablespoons olive oil
- 1 teaspoon ground cumin
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 clove crushed garlic
- 0.5 cup feta cheese, crumbled
- 0.75 cup cherry tomatoes, halved
- 0.5 cup cucumber, diced
- 0.25 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
- 4 pieces whole wheat pita bread
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.
Cut the eggplant into 1-inch cubes and spread them evenly on the baking sheet.
Drizzle 2 tablespoons of olive oil over the eggplant cubes and toss to coat. Sprinkle with cumin, smoked paprika, salt, and black pepper.
Roast the eggplant in the preheated oven for 20-25 minutes, stirring halfway through, until tender and slightly caramelized.
While the eggplant is roasting, prepare the garbanzo bean mixture. In a medium bowl, combine the garbanzo beans with the remaining 1 tablespoon of olive oil, crushed garlic, cherry tomatoes, cucumber, lemon juice, and parsley. Stir well and set aside.
In another small bowl, mix plain Greek yogurt with a pinch of salt and a drizzle of lemon juice to make a simple tzatziki-style sauce.
Once the eggplant is cooked, remove it from the oven and allow it to cool slightly.
Warm the pita bread in the oven for 2-3 minutes or microwave for 10 seconds each, until soft and pliable.
To assemble the sandwiches, place a generous spoonful of roasted eggplant onto each pita bread. Top with the garbanzo bean mixture, followed by a sprinkle of crumbled feta cheese and a drizzle of the yogurt sauce.
Fold the pita bread into a sandwich or serve open-faced, and enjoy immediately!
Nutrition Facts
Calories |
415 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 20% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 926 mg | 40% | |
| Total Carbohydrate | 58.2 g | 21% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 11.7 g | ||
| Protein | 15.2 g | 30% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 153 mg | 12% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 782 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
