mashed chickpea pita - a packable lunch recipe
mashed chickpea pita
A refreshing and delicious packable lunch that’s comparable to an egg salad sandwich.
| SERVES | PREP TIME | TOTAL TIME |
|---|---|---|
| 1 | 10 mins | 10 mins |
INGREDIENTS
1/2 whole wheat pita
3/4 cup chickpeas, rinsed
1/2 cup greek yogurt, plain, whole milk
1/2 cup persian cucumber, finely diced
1/4 cup red onion, finely diced
1 Tbsp fresh dill, chopped
1 Tbsp nutritional yeast
2 cups little gem lettuce, chopped
1 tsp extra virgin olive oil
1 tsp lemon juice
kosher salt
pepper
INSTRUCTIONS
See possible recipe alterations and comments in the notes section below.
In a medium bowl, mash garbanzo beans with a fork or potato masher. Fold in yogurt, cucumber, onion, dill, and nutritional yeast; season with salt and pepper.
Toast whole wheat pita; stuff with mashed chickpea mixture. Serve with a simple side salad dressed with olive oil, lemon juice, and a pinch of salt.
Notes
For GF use GF pita or GF bread. For DF use DF yogurt.
Stuff pita at meal time if packing.
| CALORIES | CARBS | PROTEIN | FAT |
|---|---|---|---|
| 442 | 51g | 34g | 13g |
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.