Sandwiches can be fast, easy and excellent for “on-the-go” meals but not all sandwiches are created equal. Using whole grain pita bread and filling the pockets with delicious, plant-forward ingredients is a satisfying, “better for you meal” with very little fuss.
1 (15.5) ounce can chickpeas, drained and rinsed 1/4 cup raisins 1 large carrot, grated 1/4 cup onion or scallions, chopped 1 tablespoon lemon juice 2 tablespoons extra-virgin olive oil 1/2 teaspoon curry powder 1/4 cup plain nonfat Greek yogurt 3 100 % whole wheat or whole grain pita bread dark leafy lettuce In a bowl, add chickpeas, raisins, carrots, onion, lemon juice, olive oil, curry powder and yogurt. Stir until combined. Cut pita bread in half and stuff with lettuce and chickpea mixture. Makes 3 servings (2 pita halves per serving). Nutrition Note: Sandwiches can be a very satisfying breakfast, lunch, dinner or snack but they can be loaded with unwanted calories, saturated fat and sodium. Using whole grain pita bread are a good choice because they are perfectly portioned. One pita bread is 2 ounces which is equal to 2 whole grain servings (just the right amount for a meal). Many rolls, wraps and bagels are made with mostly refined flour and can be very large, equaling 3-4 servings. Judymatusky.comCurried Chickpea Pita
Ingredients
Directions
Judy Matusky, RDN, LDN 