Ingredients

2 tbsp avocado oil, divided

1 (15 oz) can chickpeas, rinsed and drained

1/2 yellow onion, finely diced

1 red bell pepper, finely diced

4 oz mushrooms, finely diced

5 cloves garlic, minced or crushed

1 tbsp tomato paste

1/2 tbsp soy sauce or coconut aminos

2 tsp za’atar

1/2 tsp ground cumin

1/2 tsp ground coriander

1/4 tsp fennel seeds

1/4 cup parsley, minced

Salt and pepper to taste

3 whole grain pitas

1/2 cup plain, unsweetened vegan Greek-style yogurt or your favorite thick vegan yogurt

Juice of half a lemon

Salt and pepper to taste (for yogurt sauce)

1 clove garlic, crushed or finely grated (for yogurt sauce)

1/4 cup cilantro, finely minced (for yogurt sauce)

2 tsp extra virgin olive oil, optional (for yogurt sauce)

Instructions

Step 1: Place the chickpeas in a bowl and roughly mash them with a fork to crumble. Set aside.

Step 2: Heat 1 tablespoon of avocado oil in a sauté pan over medium heat. Add the diced onion, bell pepper, and mushrooms. Toss briefly and let sit for 2–3 minutes to release moisture. Add a pinch of salt and continue sautéing until the mixture has cooked down and most liquid evaporates.

Step 3: Add the garlic and sauté until fragrant. Stir in tomato paste, mashed chickpeas, soy sauce, za’atar, cumin, coriander, and fennel seeds. Cook for an additional 2–3 minutes, stirring occasionally.

Step 4: Stir in the minced parsley. Taste and adjust the seasoning with salt and pepper. Remove from heat and set aside.

Step 5: Preheat a griddle or grill pan. Cut the pitas in half and open each pocket carefully. Stuff each pita half generously with the chickpea mixture. Brush or spray the outside of the pitas with the remaining avocado oil.

Step 6: Place each stuffed pita on the grill, filling side down. Grill for 3–4 minutes until grill marks appear, then flip and sear the other sides for about 3 minutes. Repeat with remaining pitas.

Step 7: To prepare the yogurt sauce, combine the vegan yogurt, lemon juice, crushed garlic, cilantro, and olive oil (if using) in a bowl. Whisk until smooth and season with salt and pepper to taste.

Step 8: Serve the grilled chickpea veggie pitas warm with the yogurt sauce and fresh vegetables of your choice.

Tips & Variations

For extra flavor, add a pinch of smoked paprika or chili flakes to the veggie mixture.

Swap whole grain pitas with gluten-free pita bread if needed.

Try adding chopped cucumbers, tomatoes, or lettuce inside the pita for extra crunch and freshness.

Use coconut aminos as a soy-free alternative to soy sauce.

If you prefer a creamier texture, pulse the chickpeas briefly in a food processor before mixing with the veggies.

FAQs

Can I make the chickpea filling ahead of time?

Yes, the chickpea and veggie filling can be prepared up to 2 days in advance and stored in the refrigerator. Reheat lightly before stuffing the pitas to maintain flavor and texture.

What can I use instead of za’atar?

If you don’t have za’atar, you can substitute with a mix of dried thyme, oregano, sesame seeds, and sumac to mimic the flavor profile.