Easy chickpea pita sandwich recipe is perfect for a quick meal. You can customize it for vegetarian, vegan and gluten-free diets.
Chickpeas are so versatile, the perfect budget-friendly plant based protein. If you enjoy chickpea wraps, these pita bread sandwiches are sure to please.
Flavourful chickpea sandwich filling stuffed into pita bread. A satisfying and delicious protein rich meal for lunch or dinner.
You can never go wrong with a great sandwich any time of the day. With all the types of breads, buns, and fillings to choose from, there is always a tasty sandwich creation to enjoy. They can be eaten for breakfast, lunch and dinner.
When it comes to fillings, that is the best part. So many tasty ways to make a sandwich. From deli style corned beef and smoked salmon and cream cheese bagels, to classic tomato and cheese sandwiches, there is something to please everyone.
Chickpeas have become our go to for plant based meals. So easy to work with, and often you can find them on sale, so I like to stock up. Of course, you can always prepare them from scratch if you prefer. Cooking dried chickpeas is not hard, but takes a bit of time.
Low in calories and fat, high in protein and fibre, these nutrient dense garbanzo beans work well in so many recipes. You eat them hot or cold, and you can even get chickpea flour for baking too.
Chickpea Sandwich Filling
Fillings are the best part, and you can make them just the way you like. Be sure to read the suggestions and recipe tips below.
- chickpeas
- mayo
- sun-dried tomatoes
- seasoning
All it takes is a few minutes to prepare this tasty and nutritious filling, it can even be made ahead of time.
Easy Chickpea Pita Sandwich
Honestly sandwiches have got to be the easiest thing to make. Great for when you don’t feel like cooking. Perfect for when you are pressed for time. Full instructions are in the recipe card.
- Rinse and drain the chickpeas.
- Place them in a bowl and mash.
- Add the flavourings and seasonings.
- Mix well to combine.
- The filling is ready to use.
- Cut the pita bread in half.
- Stuff with the filling.
- Add some greens.
This tasty smashed chickpea pita bread sandwich is ready to eat. Creamy filling bursting with flavour. Super easy to make and so delicious. Uncomplicated food at its best.
Suggestions / Recipe Tips
- Canned chickpeas are quick and easy. Be sure to always rinse and drain. Feel free to cook them from scratch if you prefer. Marinated chickpeas would be a great option too.
- Mayo can be replaced with Greek yogurt. Flavoured mayonnaise is a great choice too.
- Pita bread can be white, whole wheat, and you can also use gluten-free pitas too.
- Greek seasoning can be replaced with any Italian, or any blend you like.
- Sun-dried tomatoes in oil are recommended, but dry will work. Alternatively antipasto is a delicious option.
- Greens add a bit of crunch and colour. I love pea shoots, but any microgreens or lettuce of any kind would be great.
- Filling can be prepared ahead of time. Mix and keep in a sealed container in the fridge. This filling will last for about 3 days. Perfect for meal planning.
- Everything in this recipe can be adapted for vegetarian, vegan and gluten-free diets.
Looking for more ways to enjoy chickpeas in recipes? Give these a try:
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Chickpea Pita Sandwich
Ingredients
- 2 pita pockets
- 13 ounces canned chickpeas drained and rinsed
- ½ ounce sun-dried tomatoes in oil
- 2 teaspoons Greek seasoning
- 2 tablespoons mayo
- pea shoots optional
Instructions
- Rinse and drain the chickpeas and place them in a bowl.
- Mash them using a potato masher or fork.
- Dice the sun-dried tomatoes, and add them to the chickpeas along with the mayo and seasoning.
- Mix well to combine the ingredients.
- Cut the pita pockets in half.
- Divide the chickpea filling into 4.
- Stuff each of the pockets with the filling and some pea shoots.
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