Creamy Cucumber & Chickpea Pita Pockets with Herbed Yogurt Sauce
Cool, crunchy cucumbers meet creamy chickpeas and a tangy yogurt herb sauce in this refreshing, protein-packed meal. Served in soft pita pockets, it’s easy, satisfying, and perfect for summer lunches, light dinners, or meal prep.
⏱️ Time Required
Prep Time 15 minutes
No cook time needed!
Total 15 minutes
Ingredients
For the Filling:
1 can (15 oz) chickpeas, drained and rinsed
1 small English cucumber, diced (or 2 Persian cucumbers)
1 small red bell pepper, chopped
¼ cup red onion, finely chopped
¼ cup fresh parsley, chopped
¼ tsp ground cumin
Salt & pepper to taste
Optional: 1 tbsp olive oil or tahini for extra richness
Herbed Yogurt Sauce:
¾ cup plain Greek yogurt (or plant-based yogurt)
1 tbsp lemon juice
1 tsp lemon zest
1 tbsp dill or mint, chopped
1 tbsp parsley, chopped
1 small garlic clove, grated or finely minced
Salt & black pepper to taste
For Assembly:
4 whole wheat pita breads or flatbreads
Optional toppings: shredded lettuce, sliced radish, chili flakes, or feta (vegan or dairy)
Instructions
Step 1: Make the Chickpea Salad
1. In a medium bowl, combine chickpeas, cucumber, bell pepper, red onion, parsley, cumin, and optional olive oil or tahini.
2. Season with salt and pepper. Toss gently to mix.
Step 2: Mix the Yogurt Sauce
1. In a small bowl, whisk together the yogurt, lemon juice, zest, dill/mint, parsley, and garlic.
2. Season with salt and pepper to taste. Add a splash of water to thin it if needed.
Step 3: Assemble the Pitas
1. Warm pitas briefly (optional).
2. Split each pita open and fill with chickpea-cucumber mixture.
3. Drizzle or spoon in yogurt sauce.
4. Top with lettuce, radishes, or other toppings if desired.
✅ Notes
For a vegan version, use dairy-free yogurt like cashew or almond-based options.
Want it spicier? Add a pinch of cayenne or smoked paprika to the chickpea mix.
Add avocado slices or a sprinkle of sunflower seeds for extra creaminess and crunch.
Nutrition Information
Calories 350–400 kcal
Protein 14 g
Carbs 38 g
Fiber 8 g
Fat 14 g
Sodium 300 mg