Barbecue-Flavored Chickpea Pita Sandwich

Veggies and your favorite barbecue sauce synergize in a hearty, easy vegan chickpea sandwich in pita bread. For lunch, this flavorful sandwich is can stand alone — your protein and salad are in one neat package. You can also take these same ingredients and transform them into a wrap.

For a larger meal at dinnertime, this BBQ chickpea pita sandwich pairs well with many simple companions — baked sweet potatoes or oven fries, fresh corn, a simple quinoa salad or pilaf, or a light soup. And steamed green veggies are always welcome, too.

Ingredients for chickpea pita sandwiches

• 15-ounce can chickpeas
• Scallions, white and green parts, thinly sliced
• Red bell pepper, cut into short narrow strips
• Barbecue sauce, your favorite brand, or
• Chili powder or barbecue seasoning blend
• Fresh pita breads
• Romaine lettuce, as needed
• Tomatoes, thinly sliced

Optional ingredients

• Fresh green sprouts like broccoli sprouts or pea shoots
• Avocado

What to serve with chickpea pita sandwiches: Keep it simple and just add any kind of fresh fruit or easy fruit salad, especially for lunch. Salsa and tortilla chips are welcome for a larger lunch. For dinner, serve with baked or microwaved potatoes or sweet potatoes and a steamed green vegetable — broccoli, broccolini, green beans, etc.

Why we love chickpeas

Even those who aren’t big fans of beans might make an exception for versatile, tasty chickpeas, a.k.a. garbanzos. Americans have come to appreciate them in popular Middle Eastern, Indian and Mediterranean dishes. Chickpeas are an rich source of protein and other nutrients. Here’s the full picture of their nutrition profile. Here are some other easy ways to use them:

• The’re a great legume for soups, stews, and curries.
• Mashed, seasoned,chickpeas make an excellent sandwich spread.
• Pureed chickpeas thicken hearty vegetable soups and make a good base for dips like hummus.
• Pan-roasted chickpeas become an addictive yet blessedly low-fat snack.
• Chickpeas are delicious in green salads, or as the main ingredient in heartier salads.

Recipe is adapted from Plant Power by Nava Atlas. Photos by Hannah Kaminsky, BittersweetBlog.com.

Explore more …

• Vegan chickpea recipes
• Chickpea Salad & Sandwich Spread
• Vegan Chickpea Deviled Tomatoes

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Yield: 2 to 4

Barbecue-Flavored Chickpea Pita Sandwich

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Veggies and your favorite barbecue sauce synergize in a hearty chickpea pita sandwich with great flavor and texture.

Prep Time 15 minutes

Cook Time 8 minutes

Total Time 23 minutes

Ingredients

• 15-ounce can chickpeas, drained and rinsed 

• 2 scallions, white and green parts, thinly sliced
• 
1/2 medium red bell pepper, cut into short narrow strips

• 2/3 cup barbecue sauce

• 1 to 2 teaspoons chili powder or barbecue seasoning blend

For serving

• Two large fresh pita breads, preferably whole wheat

• Finely shredded romaine lettuce, as needed
• 
2 medium tomatoes, thinly sliced

Optional

• Fresh green sprouts like broccoli sprouts or pea shoots

• Thinly sliced avocado

Instructions

1. Combine chickpeas, scallions, bell pepper, barbecue sauce, and seasoning to taste in a medium skillet. 
2. Bring to a gentle simmer, then cook over medium heat until the sauce is reduced and envelopes the mixture nicely, about 8 minutes. 
3. Distribute 1 to 2 pita halves to each plate, depending on appetites and what else is being served. 
4. Insert a good amount of lettuce and a few slices of tomatoes into each pita, followed by the chickpea mixture. 
5. If you’d like, add some fresh sprouts or avocado slices to the sandwich. Eat at once, out of hand.

Nutrition Information:

Yield:

2 to 4
Amount Per Serving: Calories: 239Total Fat: 3gSodium: 280mgCarbohydrates: 47gFiber: 9gProtein: 10g

Nutrition data is a best estimate and can vary.

See more delicious vegan Sandwiches and Wraps.