Nut-Free Mediterranean Pitta Pockets
Experience the fresh, vibrant flavors of the Mediterranean with these Nut-Free Mediterranean Pitta Pockets, perfect for a quick lunch or satisfying snack. This wholesome recipe combines tender chickpeas, crisp cucumber, juicy cherry tomatoes, red bell pepper, and tangy feta cheese, all tossed in a zesty olive oil and lemon dressing infused with oregano. Kalamata olives and fresh parsley add bursts of robust flavor, while soft whole wheat pitta bread serves as the ideal vessel for this delicious filling. Ready in just 20 minutes with no cooking required, these nut-free pitta pockets are a healthy, grab-and-go meal that’s sure to impress. Great for Mediterranean diet enthusiasts or anyone seeking a fresh, portable lunch idea!
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Recipe Information
Ingredients
- 4 pieces Whole wheat pitta bread
- 1 cup Cooked chickpeas
- 1 medium Cucumber
- 1 cup Cherry tomatoes
- 0.5 medium Red onion
- 1 medium Red bell pepper
- 0.5 cup Feta cheese
- 0.25 cup Kalamata olives
- 2 tablespoons Extra virgin olive oil
- 1 tablespoon Lemon juice
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 2 tablespoons Fresh parsley
Instructions
Begin by preparing the vegetables. Dice the cucumber into small cubes, halve the cherry tomatoes, finely slice the red onion, and dice the red bell pepper into small pieces.
In a large mixing bowl, combine the chickpeas with the diced cucumber, halved cherry tomatoes, sliced red onion, and diced red bell pepper.
Roughly chop the kalamata olives and add them to the mixing bowl.
Crumble the feta cheese into the bowl and mix all the ingredients together gently.
Prepare the dressing by whisking together the extra virgin olive oil, lemon juice, dried oregano, salt, and ground black pepper in a small bowl.
Pour the dressing over the mixed salad ingredients and toss to coat everything evenly.
Finely chop the fresh parsley and sprinkle it over the salad mixture.
Cut each whole wheat pitta bread in half to form pockets. Carefully open each pitta to create a pocket for filling.
Spoon the Mediterranean salad mixture generously into each pitta pocket, dividing the mixture equally among all the pitta halves.
Serve immediately or wrap each filled pitta pocket in parchment paper for an easy-to-go lunch.
Nutrition Facts
Calories |
1727 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.5 g | 94% | |
| Saturated Fat | 16.6 g | 83% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4066 mg | 177% | |
| Total Carbohydrate | 230.0 g | 84% | |
| Dietary Fiber | 46.0 g | 164% | |
| Total Sugars | 24.3 g | ||
| Protein | 57.3 g | 115% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 941 mg | 72% | |
| Iron | 18.7 mg | 104% | |
| Potassium | 1716 mg | 37% | |
*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.
