🧆 Mediterranean Chickpea Pita Pockets

A Fresh & Filling Plant-Based Lunch

This recipe is a wholesome, quick, and flavor-packed option for anyone looking for a plant-based meal that doesn’t compromise on taste or nutrition. It’s perfect for busy weekdays, easy meal prep, or a light dinner that still satisfies.

Let’s dive into each step so you can recreate it perfectly at home!

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🌿 Ingredients (Serves 2)

Ingredient	Quantity	Notes
Cooked chickpeas	1 cup	Use canned (drained & rinsed) or home-cooked
Whole wheat pita bread	2 rounds	Cut in halves to make 4 pockets
Cucumber	½ cup, diced	Adds crunch and freshness
Cherry tomatoes	½ cup, halved	Juicy and sweet
Red onion	¼ small, finely chopped	Adds a mild zing
Kalamata olives	¼ cup, sliced	Optional, for salty richness
Fresh parsley	2 tbsp, chopped	Bright and herby flavor
Extra virgin olive oil	1 tbsp	Healthy fat and flavor enhancer
Lemon juice	1 tbsp	Tangy and fresh
Salt & black pepper	To taste	Balances and lifts flavors

✅ Optional add-ins: Hummus, avocado, vegan feta, or baby greens like spinach or arugula.

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🔪 Step-by-Step Instructions

🥣 Step 1: Prep the Chickpeas

• Use 1 cup cooked chickpeas. If using canned, be sure to rinse and drain well.

• Lightly mash about ¼ of them with a fork to help hold the filling together.

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🥒 Step 2: Chop the Veggies

• Dice the cucumber

• Halve the cherry tomatoes

• Finely chop the red onion

• Slice the olives

• Roughly chop the fresh parsley

Place all chopped veggies and chickpeas in a large mixing bowl.

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🫒 Step 3: Make the Dressing

In a small bowl, whisk together:

• 1 tbsp olive oil

• 1 tbsp lemon juice

• Salt & pepper to taste

Pour this over the chickpea and vegetable mixture. Toss gently until everything is coated evenly.

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🔥 Step 4: Warm the Pita

• Lightly toast or warm your pita rounds in a pan or toaster. This makes them more flexible and prevents tearing when filling.

• Cut each pita round in half to create 4 pockets.

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🧆 Step 5: Assemble the Pockets

• Carefully open each pita pocket.

• Fill generously with the chickpea mixture.

• Add extras like hummus, spinach, avocado, or vegan feta if desired.

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🍽️ Step 6: Serve and Enjoy!

Serve immediately while fresh and warm, or wrap up and take it on the go. These pita pockets are perfect for lunchboxes, meal prepping, or a light dinner.

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💡 Tips & Variations

• Creamy twist: Add a spoonful of hummus or tahini to the filling.

• Extra crunch: Sprinkle in some shredded lettuce or sunflower seeds.

• Low-carb option: Skip the pita and serve the filling in lettuce cups or as a salad bowl.

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✅ Why You'll Love It

• 🕒 Quick – Done in under 15 minutes

• 🌱 100% Plant-Based – Perfect for vegans and vegetarians

• 💪 Protein-Rich – Thanks to chickpeas

• 🥗 Fresh & Filling – Balanced with fiber, healthy fats, and veggies

• 📦 Meal-Prep Friendly – Make the filling ahead and assemble when ready