Cucumber Chickpea Pita Pockets Recipe

Introduction

These Cucumber Chickpea Pita Pockets are a fresh and nutritious meal, combining creamy chickpeas with crisp vegetables and a zesty lemon tahini dressing. Perfect for a light lunch or a quick dinner, they offer vibrant flavors and satisfying textures in every bite.

Ingredients

• 2 cans (15-ounce each) chickpeas, rinsed and drained
• 1 large English cucumber, thinly sliced
• 1/2 cup finely chopped red onion
• 1/2 cup chopped fresh parsley
• 1/4 cup chopped fresh dill
• 2 celery stalks, finely diced
• 1/2 cup tahini
• 1/4 cup fresh lemon juice
• 1 large garlic clove, minced
• 2–4 tablespoons ice-cold water
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 4–6 large pita breads

Instructions

1. Step 1: In a large bowl, combine the rinsed and drained chickpeas, sliced cucumber, chopped red onion, parsley, dill, and diced celery. Mix gently to distribute the ingredients evenly.
2. Step 2: Prepare the lemon tahini dressing by whisking together tahini, fresh lemon juice, minced garlic, sea salt, and black pepper. Slowly add ice-cold water, one tablespoon at a time, whisking until smooth and creamy.
3. Step 3: Pour the dressing over the chickpea and vegetable mixture. Toss gently until all ingredients are well coated with the dressing.
4. Step 4: Warm the pita breads lightly in a dry skillet or oven to make them pliable. Carefully cut each pita in half and open to form pockets.
5. Step 5: Spoon the chickpea salad filling into each pita pocket. Serve immediately for the freshest taste and best texture.

Tips & Variations

• For extra creaminess, mash some of the chickpeas lightly before mixing with the salad ingredients.
• Add a pinch of cayenne pepper to the dressing if you like a little heat.
• Use whole wheat pita for a nuttier flavor and added fiber.
• Include chopped tomatoes or shredded carrots for more color and texture.
• Fresh mint can be substituted or added alongside the dill for a refreshing twist.

Storage

Store the chickpea salad filling separately in an airtight container in the refrigerator for up to 3 days. Keep the pita breads at room temperature in a sealed bag. Assemble the pockets just before serving to maintain crispness. Leftovers can be reheated briefly, but it’s best enjoyed fresh.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried chickpeas instead of canned?

Yes, but be sure to soak and cook dried chickpeas thoroughly before using. Canned chickpeas are convenient and work perfectly for this recipe.

Is this recipe gluten-free?

The chickpea salad and dressing are naturally gluten-free, but traditional pita breads contain gluten. Look for gluten-free pita or serve the salad over greens to keep it gluten-free.

Cucumber Chickpea Pita Pockets Recipe

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★★★★★

5 from 131 reviews

These Cucumber Chickpea Pita Pockets are a refreshing and nutritious Mediterranean-inspired meal, combining protein-packed chickpeas with crisp cucumbers and a zesty lemon tahini dressing. Perfect for a light lunch or dinner, this recipe offers vibrant flavors and a satisfying mix of textures, all tucked into soft pita bread for easy eating.

• Author: Clara
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 4–6 servings 1x
• Category: Lunch
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Chickpea Salad Filling:

• 2 cans (15-ounce each) chickpeas, rinsed and drained
• 1 large English cucumber, diced
• 1/2 cup finely chopped red onion
• 1/2 cup chopped fresh parsley
• 1/4 cup chopped fresh dill
• 2 celery stalks, finely diced

Lemon Tahini Dressing:

• 1/2 cup tahini
• 1/4 cup fresh lemon juice
• 1 large garlic clove, minced
• 2–4 tablespoons ice-cold water
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper

Assembly:

• 4–6 large pita breads, whole wheat or white

Instructions

1. Prepare the Chickpeas: Rinse and drain the canned chickpeas thoroughly to remove excess sodium and starchy liquid, then place them in a large mixing bowl.
2. Chop the Vegetables and Herbs: Dice the cucumber, finely chop the red onion, parsley, dill, and celery. Add all to the bowl with the chickpeas for a crunchy, fresh salad base.
3. Make the Lemon Tahini Dressing: In a small bowl, whisk together the tahini, fresh lemon juice, minced garlic, sea salt, and black pepper. Gradually add 2 to 4 tablespoons of ice-cold water, whisking continuously until the dressing becomes smooth and creamy with a pourable consistency.
4. Combine Salad and Dressing: Pour the lemon tahini dressing over the chickpea mixture and toss well to ensure all ingredients are evenly coated with the flavorful dressing.
5. Prepare the Pita Pockets: Warm the pita breads slightly if desired, then carefully cut open each pita to create pockets without tearing the bread.
6. Assemble the Pita Pockets: Spoon a generous amount of the dressed chickpea salad into each pita pocket, ensuring a balanced mix of all ingredients for every bite.
7. Serve: Serve immediately for the freshest taste, or refrigerate the chickpea salad filling and assemble just before eating to keep the pita bread from becoming soggy.

Notes

• For added protein, consider adding crumbled feta cheese or grilled chicken strips.
• Use fresh lemon juice rather than bottled for the best flavor in the dressing.
• Adjust the garlic quantity in the dressing to your taste preference.
• These pita pockets can be made a few hours ahead if the filling and pita are stored separately.
• Whole wheat pitas add extra fiber but white pitas create a softer texture.
• To make this recipe vegan, ensure pita breads do not contain dairy or eggs.

Keywords: Cucumber chickpea pita pockets, vegetarian Mediterranean pita, tahini chickpea salad, healthy pita recipe, easy lunch ideas