Rainbow Veggie Pita Pockets
20min
10min
5
870
Chef's Note
For picky eaters, try setting up a 'build-your-own' pita pocket station so kids can choose their favorite veggies. The chickpea mixture can be made a day ahead and refrigerated to save time. For extra flavor without added complexity, sprinkle a little dried oregano or basil into the vegetable mix.
Tags
Ingredients
10 large pockets whole wheat pita bread
4 cans (15 oz each), drained and rinsed chickpeas
2 cups Greek yogurt
3 tablespoons lemon juice
2 teaspoons garlic powder
1 teaspoon salt
1/2 teaspoon black pepper
3 medium, diced cucumbers
5 medium, diced tomatoes
2 large, diced red bell pepper
2 large, diced yellow bell pepper
4 medium, grated carrots
1 medium, thinly sliced red onion
3 cups, cooked brown rice
2 tablespoons olive oil
Instructions
- 1
Cook 1.5 cups of dry brown rice according to package instructions to yield 3 cups of cooked rice (approximately 10 minutes).
- 2
While rice is cooking, drain and rinse 4 cans of chickpeas. Place in a large bowl and roughly mash about half of them with a fork.
- 3
Add 2 cups of Greek yogurt, 3 tablespoons of lemon juice, 2 teaspoons of garlic powder, 1 teaspoon of salt, and 1/2 teaspoon of black pepper to the chickpeas. Mix well to create a creamy filling.
- 4
Dice 3 medium cucumbers, 5 medium tomatoes, 2 large red bell peppers, and 2 large yellow bell peppers. Place in a separate bowl.
- 5
Grate 4 medium carrots and thinly slice 1 medium red onion. Add to the bowl with the other vegetables.
- 6
Drizzle 2 tablespoons of olive oil over the vegetables, season with a pinch of salt and pepper, and toss gently to combine.
- 7
When rice is done, let it cool for 5 minutes, then add it to the chickpea mixture and stir to combine.
- 8
Warm 10 pita pockets in the microwave for 20 seconds or in a 350°F oven for 5 minutes.
- 9
To assemble, cut the top third off each pita pocket to create an opening. Fill each pocket with about 1/2 cup of the chickpea-rice mixture, then add a generous 1/2 cup of the vegetable mixture.
- 10
Serve immediately or wrap in parchment paper for a portable lunch.
Nutrition Information (per serving)
870
65g
98g
24g
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