Vegan Mediterranean Pita Sandwich
Indulge in the fresh, vibrant flavors of a Vegan Mediterranean Pita Sandwich—an effortlessly delicious plant-based meal that's ready in just 20 minutes! This recipe combines hearty chickpeas, crisp cucumber, juicy cherry tomatoes, and the briny goodness of kalamata olives, all tossed in a creamy tahini-lemon dressing for maximum flavor. Nestled in warm, pliable whole wheat pita pockets alongside a bed of baby spinach, these sandwiches are a wholesome, Mediterranean-inspired feast perfect for lunch or dinner. Packed with nutrients, quick to prepare, and bursting with flavor, it's a vegan delight that’s sure to satisfy every palate.
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Recipe Information
Ingredients
- 4 pieces whole wheat pita bread
- 1 can chickpeas
- 2 cups baby spinach
- 1 cup cherry tomatoes
- 1 large cucumber
- 0.5 red onion
- 0.5 cup kalamata olives
- 0.5 cup fresh parsley
- 2 tablespoons lemon juice
- 3 tablespoons tahini
- 2 tablespoons olive oil
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
Instructions
Rinse and drain the chickpeas thoroughly. Set aside.
Slice the cherry tomatoes in halves, dice the cucumber, thinly slice the red onion, and chop the kalamata olives and fresh parsley.
In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, kalamata olives, and parsley.
In a small bowl, whisk together the lemon juice, tahini, olive oil, salt, black pepper, and garlic powder.
Pour the dressing over the chickpea and vegetable mixture and toss well to combine.
Heat the pita breads briefly in a pan or toaster until just warm and pliable.
Cut the pita breads in halves to form pockets.
Stuff each pita pocket with a generous handful of baby spinach and top with the chickpea mixture.
Serve immediately for a fresh and satisfying meal.
Nutrition Facts
Calories |
555 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 31% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 976 mg | 42% | |
| Total Carbohydrate | 72.5 g | 26% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 9.8 g | ||
| Protein | 19.3 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1000 mg | 77% | |
| Iron | 4025.0 mg | 22361% | |
| Potassium | 768 mg | 16% | |
*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.
