Spiced Chickpea Pita with Herby Yogurt Sauce
These warm pita pockets are filled with crispy spiced chickpeas, crunchy veggies, and a refreshing herby yogurt sauce. It’s a satisfying Mediterranean meal that’s quick, healthy, and full of flavor and texture — perfect for lunch, dinner, or even a hearty snack.
⏱️ Time:
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients:
For the Spiced Chickpeas:
1½ cups cooked or canned chickpeas (drained, rinsed, patted dry)
1 tbsp olive oil
1 tsp ground cumin
1 tsp smoked paprika
½ tsp garlic powder
¼ tsp chili flakes (optional)
Salt & black pepper, to taste
For the Herby Yogurt Sauce:
¾ cup plain Greek yogurt
2 tbsp lemon juice
1 tbsp olive oil
1 small garlic clove, grated
2 tbsp chopped fresh parsley
1 tbsp chopped fresh mint or dill
Salt & pepper, to taste
For the Pita Assembly:
4 whole-wheat pita breads (or mini pita pockets)
1 cup shredded lettuce or arugula
1 small cucumber, diced
1 tomato, diced
¼ small red onion, thinly sliced
Optional: crumbled feta or olives
Instructions:
1. Crisp the Chickpeas:
In a skillet over medium-high heat, warm olive oil.
Add chickpeas, spices, salt, and pepper.
Sauté for 8–10 minutes, stirring occasionally, until golden and slightly crispy. Set aside.
2. Make the Herby Yogurt Sauce:
In a bowl, mix yogurt, lemon juice, olive oil, garlic, parsley, mint (or dill), salt, and pepper.
Stir until creamy and well combined. Taste and adjust seasoning.
3. Warm the Pita:
Heat pita breads in a dry pan or wrap in foil and warm in the oven for 5 minutes at 350°F (175°C).
4. Assemble the Pitas:
Cut pitas in half to form pockets or keep whole to fold.
Spread a generous spoonful of herby yogurt inside each pita.
Layer in lettuce, cucumber, tomato, red onion, and crispy chickpeas.
Top with more yogurt sauce and optional feta or olives.
Notes & Tips:
Extra crunch? Add pickled red onions or shredded carrots.
Make it spicy: Add harissa paste or a dash of hot sauce.
Vegan version: Swap yogurt for plant-based yogurt.
❓ Frequently asked questions FAQ:
Q: Can I roast the chickpeas instead of pan-frying?
A: Yes! Roast them at 400°F (200°C) for 25–30 minutes for extra crunch.
Q: Can I make the yogurt sauce in advance?
A: Absolutely — it keeps in the fridge for up to 3 days.
Q: What can I use instead of pita?
A: Try flatbread, naan, or serve as a bowl over grains.
Nutritional Information
Calories: 410
Protein: 16g
Carbs: 42g
Fat: 18g
Fiber: 9g