Mediterranean

Smashed Chickpea Salad Pitas

Name: Smashed Chickpea Salad Pitas
Prep time: 10 min
Cook time: 3 min
Total time: 13 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 2 cans chickpeas (15-oz cans), drained, rinsed, and lightly smashed with a fork; 1 cucumber, diced; 1 cup cherry tomatoes, quartered; ¼ red onion, finely diced; ¼ cup fresh parsley, chopped; 1 lemon, juiced; 3 tbsp olive oil; 1 tsp dried oregano; 4 pita breads (labeled dairy-free and vegan), warmed; ½ cup hummus; ½ tsp salt

A zippy chop-and-toss filling that works for dinner or tomorrow's lunch. Warm pitas and a smear of hummus make it feel like a proper sandwich.

Prep10 min
Cook3 min
Total13 min
Cost (est.)$2.50/serving
Leveleasy

Servings4

Ingredients

Produce

1 cucumber, diced
1 cup cherry tomatoes, quartered
¼ red onion, finely diced
¼ cup fresh parsley, chopped
1 lemon, juiced

Dairy and eggs

½ cup hummus

Bakery

4 pita breads (labeled dairy-free and vegan), warmed

Pantry

2 cans chickpeas (15-oz cans), drained, rinsed, and lightly smashed with a fork
3 tbsp olive oil
½ tsp salt

Spices

1 tsp dried oregano

Estimated cost: about $10.00 for the whole recipe, from typical US grocery prices. Your store and region will differ.

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Steps

Smash about half of the chickpeas in a large bowl with a fork, leaving the rest whole for texture.
Stir in the cucumber, tomatoes, red onion, parsley, lemon juice, olive oil, oregano, and salt.
Warm the pitas in a dry skillet for 30 seconds per side, or microwave wrapped in a damp towel for 20 seconds.
Spread hummus inside each pita, then stuff with the chickpea salad and serve.

Equipment

mixing bowl

Tips

Let the salad sit 10 minutes if you can. The flavors blend and it tastes even better.
Add a handful of baby spinach or crumbled feta (not vegan) for extra body.