Picture this: a sunny afternoon with a gentle breeze, and you’re in the mood for something light yet satisfying. Enter the easy tuna chickpea pita pocket sandwich—your new best friend. It’s the kind of meal that feels like a hug from a long-lost friend, packed with flavors that dance around like leaves in the wind.
Steps
- In a small bowl, mix Greek yogurt, mayonnaise, lemon juice, parsley, and either thyme or rosemary until well combined.
- In a medium bowl, combine drained tuna, chickpeas, chopped celery, and red onion. Pour the yogurt dressing over this mixture and toss everything until it is evenly coated.
- Add salt and pepper to taste, then gently mix again to ensure the seasoning is distributed.
- Cut pita pockets in half and then slice each half open to create pockets. Insert layers of spinach, tomato slices, and the tuna salad mixture inside each pocket.
- Serve the stuffed pita pockets immediately to enjoy the fresh flavors.
Ingredients
- Dressing:
- 1/3 cup fat-free or low-fat Greek yogurt
- 1/4 cup light mayonnaise
- 2 1/2 tablespoons fresh lemon juice
- 1/4 cup chopped fresh parsley
- 2 teaspoons chopped fresh rosemary or 1/2 teaspoon dried, crushed
- 1 teaspoon chopped fresh thyme leaves or 1/4 teaspoon dried
- Tuna Salad:
- 2 cans (4.5 – 5 oz each) white albacore tuna, drained well
- 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
- 3/4 cup chopped celery
- 1/3 cup finely chopped red onion
- Salt and freshly ground black pepper, to taste
- Additional Ingredients:
- 2 medium tomatoes, sliced
- 2 cups fresh spinach
- 2 whole wheat pita pocket breads
Nutritional Values
Calories: 1284 | Calories from Fat: 288 | Fat: 32g | Saturated Fat: 4g | Cholesterol: 124mg | Sodium: 2884mg | Potassium: 2636mg | Carbohydrates: 144g | Fiber: 32g | Sugar: 12g | Protein: 92g | Vitamin A: 8580IU | Vitamin C: 79.2mg | Calcium: 428mg | Iron: 14.4mg
FAQ
- What makes the Tuna and Chickpea Pita Pocket Sandwiches a healthy lunch option?
- These sandwiches are nutritious because they combine flaky tuna and chickpeas, both excellent sources of protein, with a creamy lemon herb dressing. They are served in whole wheat pita pockets with fresh spinach and tomatoes.
- Why are chickpeas included in this recipe?
- Chickpeas are added to make the sandwiches more filling and to boost their nutritional value. They are also a versatile and protein-rich ingredient, commonly used in Mediterranean diets.
- What is aquafaba and how is it related to chickpeas?
- Aquafaba is the liquid found in canned chickpeas. It can be whipped into a meringue-like consistency and is often used as an egg white substitute in recipes, such as chocolate mousse.
- What are pulses and why are they significant?
- Pulses are a type of legume that includes beans, peas, chickpeas, and lentils. They are significant because they are a great source of protein and have a low carbon footprint, making them an environmentally friendly food choice.
- How long does it take to prepare the Tuna and Chickpea Pita Pocket Sandwiches?
- The preparation time for these sandwiches is approximately 15 minutes, making them a quick and easy meal option.
Tips
- Drain and rinse the canned chickpeas and tuna thoroughly to remove excess liquid, which will prevent your pita sandwiches from becoming soggy.
- For a brighter flavor, use fresh herbs like parsley and thyme, but if you’re short on time, dried herbs can be a quick substitute.
- To ensure the pita pockets hold together, slice them carefully and avoid overstuffing to maintain their shape and prevent tearing.
- Customize your sandwiches by adding more veggies, such as cucumbers or bell peppers, for added crunch and nutritional benefits.
Equipment
- Small mixing bowl
- Medium mixing bowl
- Whisk
