Although this recipe is simple to prepare, the key to succulent chickpeas and minty yogurt is time. Plan to marinate the chickpeas and set the yogurt for as long as possible before you plan on serving this meal. The chard, onions and tomatoes should be prepared just before service for a simple sandwich recipe that begs to be repeated.
Ingredients
- 2 (15 oz.) cans no-salt-added chickpeas, drained
- 1 cup plain, non-fat Greek yogurt
- 2 tablespoons chopped mint
- 4 whole grain pitas
- 8 cups chard, cut into ribbons
- 4 medium tomatoes, sliced
- 1/2 red onion, sliced
- Dressing Ingredients
- 1/3 cup extra virgin olive oil
- 1 teaspoon lemon zest
- 2 tablespoons fresh lemon juice
- 2 tablespoons chopped flat-leaf parsley
- 1 clove garlic, minced
- 1 teaspoon ground cumin
- 1/4 teaspoon kosher salt
- 1/4 teaspoon smoked paprika
Directions
- In a large bowl, whisk together the dressing ingredients. Add the chickpeas and stir to combine. Allow the chickpeas to marinate for at least 3-4 hours, or up to 2 days, for the best flavor.
- In a separate bowl, combine the yogurt and mint. Cover and refrigerate while the chickpeas are marinating.
- When the filling is ready to serve, warm pitas in the oven, if desired. Cut pitas in half. Line each half with chard then fill with tomatoes, chickpeas and onions. Divide mint yogurt equally between pockets and serve.
Nutrition Facts
4 servings per container
Serving Size 492 g
| Amount per serving | ||
|---|---|---|
| Calories | 540 | |
| % Daily Value* | ||
| Total Fat 23g | 29% | |
| Saturated Fat 3g | 15% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 3.5g | ||
| Monounsaturated Fat 14g | ||
| Cholesterol 3mg | 2% | |
| Sodium 465mg | 20% | |
| Total Carbohydrate 66g | 24% | |
| Dietary Fiber 16.5g | 57% | |
| Total Sugars 14g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 21g | ||
| Protein 24g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 276.7mg | 20% | |
| Iron 6.9mg | 40% | |
| Potassium 1135mg | 25% | |
| Vitamin A 298mcg | 35% | |
| Vitamin C 51.3mg | 60% | |
| Vitamin E 5.3mg | 35% | |
| Vitamin K 656.2mcg | 550% | |
| Thiamin 0.3mg | 25% | |
| Riboflavin 0.3mg | 25% | |
| Niacin 4.3mg | 25% | |
| Vitamin B6 0.4mg | 25% | |
| Folate 263.9mcg | 66% | |
| Vitamin B12 0.4mcg | 15% | |
| Biotin 10.8mcg | 35% | |
| Chloride 92.8mg | 4% | |
| Pantothenate 0.9mg | 20% | |
| Phosphorus 369.7mg | 30% | |
| Iodine 0.3mcg | 0% | |
| Magnesium 148mg | 35% | |
| Zinc 2.9mg | 25% | |
| Selenium 11.1mcg | 20% | |
| Copper 0.7mg | 80% | |
| Manganese 1.8mg | 80% | |
| Chromium 1.1mcg | 2% | |
| Molybdenum 107.4mcg | 240% | |
* The % Daily Value (DV) 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.
Ingredients
Tomatoes, Garbanzo Beans (chick Peas, Water, Disodium Edta), Swiss Chard, Plain Nonfat Greek Yogurt (skim Milk, Active Bacterial Culture, Vitamin As Palmitate, Vitamin D3), Whole Wheat Pita (whole Wheat Flour, Water, Wheat Gluten, Oat Fiber, Potato Flour, Yeast, Soybean Oil, Sugar, Fruit Juice, Grain Dextrose, Vegetable Fiber, Salt, Calcium Propionate, (a Preservative), Monoglyceride With Ascorbic Acid And Citric Acid, Dough Conditioner (wheat Flour, Calcium Sulfate, Salt, Enzymes, Xanthan Gum, L-cysteine), Olive Oil, Onion, Lemon Juice, Parsley, Peppermint, Garlic, Cumin, Lemon Peel, Salt, Paprika.
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