Mediterranean Chickpea Pita Pockets
Warm, seasoned chickpeas tucked into soft pita pockets with crisp cucumber, juicy tomatoes and a creamy lemon-tahini drizzle. A fresh, satisfying plant-based dinner full of Mediterranean flavour.
Serves: 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Mediterranean Chickpea Pita Pockets
Ingredients
Seasoned chickpeas
2 cans chickpeas, 540 mL (19 fl oz) each, drained and rinsed—approximately 3 cups (500 g)
1 tbsp (15 mL) olive oil
2 garlic cloves, minced
1 tsp ground cumin
1 tsp smoked paprika
½ tsp dried oregano
¼ tsp salt, or to taste
¼ tsp black pepper
1 tbsp (15 mL) lemon juice
2 tbsp (30 mL) water
Pita pockets and vegetables
4 large vegan pita breads
2 cups shredded romaine lettuce
1 cup diced cucumber
1 cup diced tomatoes
¼ cup finely sliced red onion
¼ cup chopped fresh parsley
Lemon-tahini sauce
¼ cup (60 mL) tahini, stirred well
2 tbsp (30 mL) lemon juice
1 small garlic clove, finely grated
3–5 tbsp (45–75 mL) cold water, as needed
Pinch of salt
Chef Perry’s Note: Drain the diced tomatoes before filling the pitas to help keep the bread from becoming soggy.
Nutrition Per Serving
Estimated Nutrition — Per Serving
Includes one large pita, one-quarter of the chickpea filling, vegetables and lemon-tahini sauce.
Calories: approximately 500
Protein: approximately 19 g
Carbohydrates: approximately 73 g
Fat: approximately 17 g
Fibre: approximately 13 g
Sugar: approximately 8 g
Sodium: approximately 650 mg
Nutrition information is an estimate and may vary depending on the brands and specific ingredients used.
Instructions
Next, replace the Instructions block with:
Instructions
Prepare the vegetables. Shred the lettuce, dice the cucumber and tomatoes, and slice the onion. Drain excess juice from the tomatoes. Chop the parsley.
Mix the sauce. Whisk together the tahini, lemon juice and grated garlic. Add cold water, 1 tablespoon at a time, until smooth and pourable. Season with a pinch of salt. The mixture may initially thicken before becoming smooth.
Season the chickpeas. Heat the olive oil in a large skillet over medium heat. Add the minced garlic and cook for 30 seconds. Stir in the cumin, smoked paprika and oregano.
Warm the filling. Add the chickpeas, salt, pepper and 2 tablespoons of water. Cook for 5–7 minutes, stirring occasionally, until heated through. Lightly mash some chickpeas with a fork, leaving most whole. Stir in the lemon juice.
Warm the pitas. Warm briefly in a dry skillet over medium-low heat until soft and flexible. Cut each pita in half and gently open the pockets.
Fill and serve. Divide the lettuce, vegetables and chickpeas among the eight pita halves. Drizzle with lemon-tahini sauce and sprinkle with parsley. Serve two halves per person.
Chef Perry’s Kitchen Notes
Helpful tips, simple swaps and a little extra guidance from my kitchen to yours.
👨🍳 Chef Perry’s Tips
Lightly mash a few chickpeas to help the filling hold together. Warm the pita just before filling so the pockets open more easily without tearing.
🔄 Easy Substitutions
No pita: Use vegan wraps or serve as a bowl with cooked rice.
Gluten-free: Use gluten-free pita or wraps.
No tahini: Use plain, unsweetened vegan yogurt with lemon and garlic; omit the water.
Different beans: Try white beans instead of chickpeas.
Milder flavour: Omit the raw onion.
Add beneath the substitutions:
📝 Notes
Assemble just before serving to keep the pita fresh.
Store the filling, vegetables and sauce separately.
Thin thickened tahini sauce with a little water before serving.
Check that your pita and any substituted yogurt are vegan.
🎥 Cook With Chef Perry
Watch me make this recipe step-by-step.
Cooking video coming soon