Chickpea Stuffed Pita Sandwiches with Yogurt Sauce

by Anjali @ The Picky Eater on November 12, 2014

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Whole wheat pitas are a great base for any sandwich. Low in calories, high in whole grains and fiber, and just enough of a fluffy texture reminiscent of bread – I love stuffing pitas with just about anything for a healthy lunch or dinner.

The husband and I both love falafel and mediterranean food, but falafel is sometimes a bit too time intensive to whip up on a busy weeknight.

These chickpea stuffed pita pockets have the essence of falafel without the long prep time it takes to make them!

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Pan-frying the chickpeas gives them a perfect crunchy texture, and the homemade lime tzatziki sauce adds a nice cooling element to the dish.

You can enjoy one whole sandwich for under 400 calories, and I promise you will feel full and satisfied at the end of your meal!

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The Ingredients

Adapted from CookingLight

  • 1 cup plain 2% reduced-fat Greek yogurt
  • 3 tbsp chopped fresh mint
  • 2 tsp fresh lime juice
  • 1/8 + 1/2 teaspoon kosher salt, divided
  • 2 garlic cloves, minced (more if you like things super garlicky)
  • 1 cucumber (about 8 ounces), peeled, seeded, and shredded
  • 6 whole-wheat pitas, halved
  • 2 (15-ounce) cans organic chickpeas (garbanzo beans), rinsed and drained
  • 3 tbsp extra-virgin olive oil, divided
  • 2 tsp ground cumin
  • 2 tsp smoked paprika
  • 1/4 tsp ground red pepper
  • 1 tbsp fresh lemon juice
  • 1/4 tsp freshly ground black pepper
  • 8 cups loosely packed arugula
  • 12 (1/4-inch-thick) tomato slices
  • 2 tsp + 1 tbsp olive oil, divided

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The Directions

Step 1: Shred cucumber. Combine yogurt, mint, lime juice, 1/8 teaspoon salt, garlic, and cucumber in a small bowl, set aside.

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Step 2: Place chickpeas in a single layer on paper towels. Cover with additional paper towels; pat dry. Heat a large skillet over medium-high heat. Add 2 tsp oil to pan; swirl to coat. Add chickpeas to pan; sauté 10 minutes or until lightly browned and crispy, stirring frequently. Remove chickpeas from pan using a slotted spoon; drain on paper towels.

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Step 3: Combine remaining 1/2 teaspoon salt, chickpeas, cumin, paprika, and red pepper in a medium bowl; toss well to coat.

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Step 4: Combine 1 tbsp olive oil, lemon juice, and black pepper in a small bowl, stirring well with a whisk. Add arugula; toss gently to coat. Add chickpea mixture; toss to coat.

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Step 5: Fill each pita half with about 2/3 cup chickpea mixture, a couple tomato slices, and 2 tablespoons sauce. Serve immediately.

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This is a great make-ahead meal too — you just make the chickpeas and yogurt sauce ahead of time, and then on the day-of: prepare the dressing for the arugula/chickpea combo and assemble!

Another tip: warm the pitas before assembly – it will make them super soft and fluffy, perfect for serving.

I hope you enjoy this meal as much as we did!

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Chickpea Stuffed Pita Sandwiches with Yogurt Sauce

Total Time: 45 minutes

Yield: 6 servings

Serving Size: 2 pita halves

Calories per serving: 370

Fat per serving: 10.4g

Nutritional Info Per Serving: 370 Calories, 10.4g Fat (1.8g Saturated). 57g Carbs, 586mg Sodium, 15.8g Protein, 9.9g Fiber

Ingredients

  • 1 cup plain 2% reduced-fat Greek yogurt
  • 3 tbsp chopped fresh mint
  • 2 tsp fresh lime juice
  • 1/8 + 1/2 teaspoon kosher salt, divided
  • 2 garlic cloves, minced (more if you like things super garlicky)
  • 1 cucumber (about 8 ounces), peeled, seeded, and shredded
  • 6 whole-wheat pitas, halved
  • 2 (15-ounce) cans organic chickpeas (garbanzo beans), rinsed and drained
  • 3 tbsp extra-virgin olive oil, divided
  • 2 tsp ground cumin
  • 2 tsp smoked paprika
  • 1/4 tsp ground red pepper
  • 1 tbsp fresh lemon juice
  • 1/4 tsp freshly ground black pepper
  • 8 cups loosely packed arugula
  • 12 (1/4-inch-thick) tomato slices
  • 2 tsp + 1 tbsp olive oil, divided

Directions

  1. Shred cucumber. Combine yogurt, mint, lime juice, 1/8 teaspoon salt, garlic, and cucumber in a small bowl, set aside.
  2. Place chickpeas in a single layer on paper towels. Cover with additional paper towels; pat dry. Heat a large skillet over medium-high heat. Add 2 tsp oil to pan; swirl to coat. Add chickpeas to pan; sauté 10 minutes or until lightly browned and crispy, stirring frequently. Remove chickpeas from pan using a slotted spoon; drain on paper towels.
  3. Combine remaining 1/2 teaspoon salt, chickpeas, cumin, paprika, and red pepper in a medium bowl; toss well to coat.
  4. Combine 1 tbsp olive oil, lemon juice, and black pepper in a small bowl, stirring well with a whisk. Add arugula; toss gently to coat. Add chickpea mixture; toss to coat.
  5. Fill each pita half with about 2/3 cup chickpea mixture, a couple tomato slices, and 2 tablespoons sauce. Serve immediately.

Notes

Adapted from CookingLight

http://pickyeaterblog.com/chickpea-stuffed-pita-sandwiches-with-yogurt-sauce/

{ 2 comments… read them below or add one }

Alyce November 12, 2014 at 4:26 pm

Yum! They look really delicious!

Reply

Anjali @ The Picky Eater November 13, 2014 at 9:12 am

Thanks Alyce!! Let me know how they turn out for you!

Reply

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