Vegetarian Mediterranean Chicken Pita Sandwich
Savor the vibrant flavors of the Mediterranean with this Vegetarian Mediterranean Chickpea Pita Sandwich, a plant-based twist on a classic favorite. Perfectly seasoned mashed chickpeas are combined with zesty lemon juice, creamy tahini, and a medley of fresh veggies like cucumber, cherry tomatoes, and red onion, all brought to life with briny Kalamata olives and crumbled feta. Stuffed into warm, whole wheat pita pockets, these sandwiches are a quick, no-cook meal ready in just 15 minutes—ideal for busy weeknights or a wholesome on-the-go lunch. Bursting with bright, tangy, and savory notes, this vegetarian recipe is a satisfying Mediterranean-inspired delight that’s high in protein, loaded with fresh ingredients, and irresistibly delicious.
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Recipe Information
Ingredients
- 4 pieces Whole wheat pita bread
- 1 15-ounce can Canned chickpeas
- 2 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice
- 2 cloves Garlic, minced
- 2 tablespoons Tahini
- 1 medium Cucumber, diced
- 1 cup Cherry tomatoes, halved
- 0.5 small Red onion, thinly sliced
- 0.5 cup Kalamata olives, pitted and sliced
- 0.25 cup Fresh parsley, chopped
- 0.5 cup Feta cheese, crumbled
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water.
In a large mixing bowl, combine the chickpeas, extra virgin olive oil, lemon juice, minced garlic, and tahini.
Using a fork or potato masher, gently mash the chickpeas until they are partially smashed, leaving some whole for texture.
Add the diced cucumber, halved cherry tomatoes, sliced red onion, sliced Kalamata olives, chopped fresh parsley, crumbled feta cheese, salt, and black pepper to the bowl.
Gently stir the ingredients together until well combined and coated with the dressing.
Warm the whole wheat pita bread in a toaster or on a skillet for about 1 minute on each side to make them pliable.
Cut each pita in half to form pockets.
Stuff each pita pocket generously with the chickpea mixture.
Serve immediately or wrap tightly and refrigerate for a refreshing meal later. Enjoy your Vegetarian Mediterranean Chickpea Pita Sandwich!
Nutrition Facts
Calories |
2104 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.2 g | 137% | |
| Saturated Fat | 28.5 g | 142% | |
| Polyunsaturated Fat | 2.6 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 6660 mg | 290% | |
| Total Carbohydrate | 235.9 g | 86% | |
| Dietary Fiber | 45.6 g | 163% | |
| Total Sugars | 29.1 g | ||
| Protein | 71.3 g | 143% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3330 mg | 256% | |
| Iron | 10734.0 mg | 59633% | |
| Potassium | 2635 mg | 56% | |
*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.
