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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Ann Arbor, MI!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Chickpea Stuffed Pita Sandwiches with Yogurt Sauce

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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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Print Recipe
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Chickpea Stuffed Pita Sandwiches with Yogurt Sauce

These chickpea stuffed pita pockets have the essence of falafel without the long prep time it takes to make them!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Main Course
Cuisine: Greek
Servings: 6 servings
Calories: 370kcal

Ingredients

  • 1 cup plain 2% reduced-fat Greek yogurt
  • 3 tbsp chopped fresh mint
  • 2 tsp fresh lime juice
  • 1/8 teaspoon + 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
  • 30 oz organic chickpeas (garbanzo beans), rinsed and drained 2 cans
  • 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 ground black pepper
  • 8 cups loosely packed arugula
  • 12 1/4-inch-thick tomato slices
  • 2 tsp + 1 tbsp olive oil divided

Instructions

  • Shred cucumber. Combine yogurt, mint, lime juice, 1/8 teaspoon salt, garlic, and cucumber in a small bowl, set aside.
  • 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.
  • Combine remaining 1/2 teaspoon salt, chickpeas, cumin, paprika, and red pepper in a medium bowl; toss well to coat.
  • 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.
  • 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

Nutrition

Serving: 2halves | Calories: 370kcal | Carbohydrates: 57g | Protein: 15.8g | Fat: 10.4g | Saturated Fat: 1.8g | Sodium: 586mg | Fiber: 9.9g

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