Chickpea Pitas

Number of Servings: 4 (492g)
Active Time: 20 Minutes (Marinate Time: 4 Hours)
Total Time: None

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

  1. 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.
  2. In a separate bowl, combine the yogurt and mint. Cover and refrigerate while the chickpeas are marinating.
  3. 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 492g

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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