Description
2 whole wheat pita pockets, halved
1 can (15 oz) chickpeas, drained and rinsed
1/3 cup dried cranberries
1/4 cup chopped cucumber
1/4 cup shredded carrots
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
1 tablespoon olive oil
1/2 teaspoon cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
For the Tahini Dressing:
3 tablespoons tahini
1 tablespoon lemon juice
1 teaspoon maple syrup or honey
1/2 teaspoon garlic powder
2-3 tablespoons water (to thin as needed)
Salt and black pepper to taste
Directions:
In a medium bowl, combine the chickpeas, dried cranberries, cucumber, carrots, red onion, parsley, olive oil, cumin, salt, and black pepper. Toss well to
combine.
In a separate small bowl, whisk together the tahini, lemon juice, maple syrup, garlic powder, salt, and black pepper. Add water gradually until the dressing
reaches a smooth, pourable consistency.
Drizzle the tahini dressing over the chickpea mixture and toss to coat evenly.
Stuff the mixture into the halved pita pockets, pressing gently to fill.
Serve immediately or chill for 10-15 minutes to let the flavors meld.
Prep Time: 10 minutes | Cooking Time: 0 minutes | Total Time: 10 minutes | Kcal: 280 per serving | Servings: 4 pita halves
Step-by-Step Guide
1. Prepare the Pita: Carefully slice two whole wheat pita pockets in half to create four open pockets. Set aside.
2. Make the Salad: In a medium mixing bowl, combine the drained chickpeas, dried cranberries, chopped cucumber, shredded carrots, finely chopped red onion, and fresh parsley. Drizzle with olive oil and sprinkle with cumin, salt, and black pepper. Toss thoroughly until all ingredients are evenly coated with the seasoning.
3. Prepare the Dressing: In a separate small bowl, whisk together the tahini, lemon juice, maple syrup (or honey), and garlic powder. Season with a pinch of salt and pepper. While whisking continuously, add water one tablespoon at a time until the dressing is smooth and has a pourable, creamy consistency.
4. Combine: Pour the prepared tahini dressing over the chickpea salad mixture. Gently toss until every component is lightly and evenly coated.
5. Assemble: Using a spoon, generously stuff the salad mixture into each pita half. Press gently to fill the pocket completely without tearing the bread.
Serving Suggestions
For a complete meal, serve these stuffed pitas with a side of mixed greens drizzled with extra lemon juice. They pair wonderfully with a cool, creamy soup like cucumber or yogurt soup. For added crunch and protein, consider offering a side of baked pita chips and hummus. These pitas are perfect for a portable lunch—simply wrap the bottom half in parchment paper to keep hands clean.
How-to Summary
This is a 10-minute, no-cook recipe. Halve the pitas. Mix chickpeas, cranberries, and fresh veggies with oil and spices. Whisk tahini, lemon, syrup, and water into a dressing. Toss the salad with the dressing, then stuff the mixture into the pita pockets. Serve immediately or chill briefly.
Frequently Asked Questions
Can I make this ahead of time? Yes, you can prepare the salad and dressing separately up to a day in advance. Store them in airtight containers in the refrigerator. Assemble the pitas just before serving to prevent the bread from becoming soggy.
What can I use instead of tahini? For a nut-free alternative, use plain Greek yogurt or a vegan yogurt. For a different flavor profile, a simple lemon-herb vinaigrette works well.
How can I make this recipe crispier? For extra texture, pat the chickpeas dry and roast them in the oven at 400°F for 15-20 minutes with a little oil and cumin before adding them to the salad.
Is there a substitute for dried cranberries? Absolutely. Chopped dried apricots, raisins, or even fresh pomegranate arils make excellent sweet and tangy substitutes.
How should I store leftovers? Store any leftover salad mixture (without the pita) in a sealed container in the refrigerator for up to 2 days. The dressing may thicken; stir in a teaspoon of water to loosen it before serving again.
Common Mistakes to Avoid
Avoid overfilling the pita pockets, as this can cause them to tear and make eating messy. Do not skip rinsing the canned chickpeas, as this removes excess sodium and the starchy liquid that can muddy flavors. When making the tahini dressing, add water gradually; adding too much at once can make the dressing too thin and difficult to thicken again. Finally, do not assemble the pitas hours in advance, as the moisture from the salad will make the bread unpleasantly soggy.
Conclusion
This Chickpea Cranberry Stuffed Pita is a testament to how simple, fresh ingredients can create a meal that is both nutritious and deeply satisfying in under ten minutes. The combination of hearty chickpeas, sweet cranberries, crisp vegetables, and creamy tahini dressing offers a perfect balance of flavors and textures. It’s an endlessly adaptable recipe that provides a quick lunch solution or a light dinner, proving that healthy eating can be incredibly convenient and delicious.
