Barbecue-Flavored Chickpea Pita Sandwich

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

For lunch, this sandwich is a stand-alone — your protein and salad are in one neat package. Just add a fruit! 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. Recipe adapted from Plant Power by Nava Atlas.

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: 239 Total Fat: 3g Sodium: 280mg Carbohydrates: 47g Fiber: 9g Protein: 10g

Nutrition data is a best estimate and can vary.

Photos above: Hannah Kaminsky

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