Description
This Grilled Chickpea Veggie Pita is a vibrant and hearty plant-based meal featuring a flavorful sautéed chickpea and vegetable filling seasoned with Middle Eastern spices. Stuffed inside whole grain pita pockets and grilled to perfection for a crispy exterior, it’s served with a refreshing vegan yogurt sauce infused with garlic, lemon, and fresh herbs, making it a perfect quick, nutritious, and satisfying lunch or dinner.
Ingredients
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
Pita and Grilling
- 3 whole grain pitas
Yogurt Sauce
- 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 their texture slightly. Set aside this mashed chickpea mixture for use in the filling.
- Sauté Vegetables: Heat 1 tablespoon of avocado oil in a sauté pan over medium heat. Add the finely diced onion, red bell pepper, and mushrooms. Toss quickly and let cook for 2-3 minutes to release moisture. Sprinkle with a pinch of salt and continue to sauté until the mixture has cooked down and most of the liquid evaporates.
- Add Garlic and Spices: Add the minced garlic to the pan and sauté until fragrant. Stir in the tomato paste, mashed chickpeas, soy sauce or coconut aminos, za’atar, cumin, coriander, and fennel seeds. Continue sautéing the mixture for another 2-3 minutes to develop flavors.
- Finish Filling: Stir in the minced parsley, taste the mixture, and adjust seasoning with salt and pepper as needed. Remove from heat and set aside.
- Prepare Pitas: Preheat a griddle or grill pan. Cut each pita in half and carefully open pockets. Fill each pita half generously with the vegetable and chickpea filling. Brush or spray the outside of each pita with the remaining tablespoon of avocado oil.
- Grill Pitas: Place the filled side of each pita down on the hot grill. Grill for 3-4 minutes until grill marks appear and the filling warms through, then flip and sear the remaining sides for about 3 minutes until crispy and golden. Repeat for all pita halves.
- Make Yogurt Sauce: In a bowl, combine the vegan yogurt, lemon juice, crushed garlic, minced cilantro, and optional olive oil. Whisk thoroughly until smooth. Season with salt and pepper to taste.
- Serve: Plate the grilled chickpea veggie pitas with a generous dollop of the yogurt sauce and any fresh vegetables you like for added crunch and freshness.
Notes
- Use a fork to leave chickpeas slightly chunky for texture rather than fully mashing into a paste.
- Whole grain pitas add extra fiber and nutrition but regular pita can be substituted.
- The vegan yogurt sauce can be made ahead and stored in the fridge to let flavors meld.
- Za’atar can be found in Middle Eastern markets or specialty spice shops and adds a distinctive herbal and tangy flavor.
- For a gluten-free option, use gluten-free pita or flatbread alternatives.
- Optional olive oil in the yogurt sauce adds richness but can be omitted for lower fat.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Middle Eastern
