Roasted Chickpea Pita Pockets
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Olive oil cooking spray1 can (15-oz) chickpeas, rinsed and drained3 scallions, green and white parts, chopped1 small green bell petter, seeded and chopped1 large tomato, seeded and chopped1 small onion, chopped1 oz reduced-fat feta cheese, crumbled6 romaine lettuce leaves, cut crosswise into 1/2" strips4 whole-wheat pita breadsdressing:3 Tbsp. sesame tahini2-3 tbsp. fresh squeezed lemon juice4 tbsp. plain, fat-free yogurt1/4-1/2 tsp. salt
1. Preheat oven to 400 F. Spray cooking oil on a baking sheet with raised edges. Spread chickpeas across the surface in one layer and spray with oil. Bake 20 min, stirring, until they are golden beige. Remove from oven and cool. (This can be done a day ahead if beans are refrigerated in a tightly-closed container)
2. In small bowl, whisk tahini, lemon juice, yogurt and salt. Adjust to taste.
3. In another bowl, combine chickpeas with the scallions, pepper, tomato, onion and feta.
4. Fill pita pocket with lettuce, then chickpea filling. Add about 1-2 tbsp of dressing to each.
5. Serve immediately or wrap in plastic or foil and take for lunch the next day.
Each serving provides:
Calories: 292
Fat: 9 g.
Carbs: 43 g
Protein: 14 g
Sodium: 635 mg
Fiber: 10 g
*Roasted chickpeas are also great in salads.
Number of Servings: 4
Recipe submitted by SparkPeople user TSCHMOKER.
2. In small bowl, whisk tahini, lemon juice, yogurt and salt. Adjust to taste.
3. In another bowl, combine chickpeas with the scallions, pepper, tomato, onion and feta.
4. Fill pita pocket with lettuce, then chickpea filling. Add about 1-2 tbsp of dressing to each.
5. Serve immediately or wrap in plastic or foil and take for lunch the next day.
Each serving provides:
Calories: 292
Fat: 9 g.
Carbs: 43 g
Protein: 14 g
Sodium: 635 mg
Fiber: 10 g
*Roasted chickpeas are also great in salads.
Number of Servings: 4
Recipe submitted by SparkPeople user TSCHMOKER.
Nutritional Info Amount Per Serving
- Calories: 437.5
- Total Fat: 11.7 g
- Cholesterol: 4.2 mg
- Sodium: 1,086.2 mg
- Total Carbs: 71.0 g
- Dietary Fiber: 12.1 g
- Protein: 17.7 g
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