Grilled Chickpea Veggie Pita Recipe
This Grilled Chickpea Veggie Pita is a flavorful and wholesome Mediterranean-inspired dish perfect for a satisfying lunch or dinner. It features a spiced chickpea and vegetable filling, grilled inside whole grain pita bread for a crispy, smoky exterior and a savory, hearty filling. Served with a refreshing vegan Greek-style yogurt sauce, this recipe is nutritious, vegan, and packed with vibrant herbs and spices.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 6 stuffed pita halves (3 whole pitas) 1x
- Category: Lunch
- Method: Grilling
- Cuisine: Mediterranean
- Diet: Vegan
Ingredients
Scale
Filling
- 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
Pitas and Sauce
- 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
- 1 clove garlic, crushed or finely grated
- 1/4 cup cilantro, finely minced
- 2 tsp extra virgin olive oil, optional
Instructions
- Mash Chickpeas: Place your chickpeas in a bowl and roughly mash them with a fork to crumble, then set aside.
- Sauté Vegetables: Heat 1 tablespoon of avocado oil in a sauté pan over medium heat. Add the onion, red bell pepper, and mushrooms. Toss quickly and let the mixture sit for 2-3 minutes to release moisture. Add a pinch of salt and continue to sauté until the mixture cooks down and most of the liquid evaporates.
- Add Aromatics and Spices: Add the minced garlic to the pan and sauté until fragrant, about 1 minute. Stir in the tomato paste, mashed chickpeas, soy sauce, za’atar, cumin, coriander, and fennel seeds, cooking for an additional 2-3 minutes to combine flavors.
- Finish Filling: Stir in the minced parsley, season with salt and pepper to taste, then remove the pan from heat and set the filling aside.
- Prepare Pitas: Preheat a griddle or grill pan. Cut each pita in half and carefully open the pocket. Stuff each pita half generously with the chickpea filling. Brush or spray the outside of each pita half with the remaining tablespoon of avocado oil.
- Grill Pitas: Place the stuffed pita with the filling side down on the hot grill. Cook for 3-4 minutes until grill marks form, then flip and sear the other sides for about 3 minutes each. Repeat with remaining pita halves.
- Make Yogurt Sauce: Combine vegan yogurt, lemon juice, crushed garlic, minced cilantro, olive oil (if using), and salt and pepper in a bowl. Whisk thoroughly to blend.
- Serve: Serve the grilled chickpea veggie pitas warm, accompanied by the yogurt sauce and any additional fresh veggies you prefer.
Notes
- You can substitute the avocado oil with olive oil if preferred.
- For a gluten-free option, use gluten-free pita bread.
- Adjust spices like za’atar and cumin amounts to suit your taste preference.
- The vegan Greek-style yogurt can be substituted with a dairy yogurt if not vegan.
- Adding fresh cucumber or tomatoes as a side can enhance the freshness of the dish.
Keywords: grilled pita, chickpea pita, vegan pita, Mediterranean pita sandwich, grilled veggie pita
Find it online: https://www.sanacooks.com/grilled-chickpea-veggie-pita-recipe/
