Vegetarian Mediterranean Chicken Pita Sandwich

Transform your lunch routine with this vibrant and satisfying Vegetarian Mediterranean Chickpea Pita Sandwich! This plant-based twist on a classic Mediterranean chicken pita bursts with flavor thanks to smashed chickpeas tossed in a creamy tahini-lemon dressing, mingling with crisp cucumbers, juicy cherry tomatoes, tangy Kalamata olives, and fragrant parsley. A sprinkle of feta cheese adds a salty kick, while warm whole wheat pita pockets provide the perfect vehicle for this wholesome filling. Ready in just 15 minutes and packed with protein and fiber, this easy, no-cook recipe is an ideal choice for meal prep or a quick and refreshing vegetarian lunch.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

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

Directions

Step 1

Drain and rinse the canned chickpeas thoroughly under cold water.

Step 2

In a large mixing bowl, combine the chickpeas, extra virgin olive oil, lemon juice, minced garlic, and tahini.

Step 3

Using a fork or potato masher, gently mash the chickpeas until they are partially smashed, leaving some whole for texture.

Step 4

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.

Step 5

Gently stir the ingredients together until well combined and coated with the dressing.

Step 6

Warm the whole wheat pita bread in a toaster or on a skillet for about 1 minute on each side to make them pliable.

Step 7

Cut each pita in half to form pockets.

Step 8

Stuff each pita pocket generously with the chickpea mixture.

Step 9

Serve immediately or wrap tightly and refrigerate for a refreshing meal later. Enjoy your Vegetarian Mediterranean Chickpea Pita Sandwich!

Nutrition Facts

Serving size	(1396.8g)

Amount per serving	% Daily Value*
Calories	2103.7

Total Fat 107.2g	0%
Saturated Fat 28.5g	0%
Polyunsaturated Fat 2.6g
Cholesterol 100mg	0%
Sodium 6660.0mg	0%
Total Carbohydrate 235.9g	0%
Dietary Fiber 45.6g	0%
Total Sugars 29.1g
Protein 71.3g	0%

Vitamin D 0IU	0%
Calcium 3330.5mg	0%
Iron 10734.0mg	0%
Potassium 2635.3mg	0%

*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.

Source of Calories

Fat: 44.0%

Protein: 13.0%

Carbs: 43.0%