Cucumber Chickpea Pita Pockets Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- Prepare the Pita Pockets: Warm the pita breads slightly if desired, then carefully cut open each pita to create pockets without tearing the bread.
- 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.
- 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
