Feta, Garbanzo Bean, and Eggplant Pita Sandwiches

Vegetarian
Health score
20%
Feta, Garbanzo Bean, and Eggplant Pita Sandwiches
45 min.
6
262kcal

Suggestions


If you're looking for a delightful combination of flavors that is not only nutritious but also vegetarian, look no further than our Feta, Garbanzo Bean, and Eggplant Pita Sandwiches. Perfect for a light lunch, a starter at a gathering, or an appetizing snack, this dish celebrates the rich Mediterranean palette with every bite. The creamy, tangy feta pairs beautifully with the earthy and chunky texture of garbanzo beans and the soft, caramelized Japanese eggplants, creating a medley that makes your taste buds dance.

The vibrant freshness of chopped mint and a splash of zesty lemon juice elevate this dish, giving it a refreshing twist that balances the savory components. With just 45 minutes of preparation time, you'll soon have six servings of this mouthwatering treat to share with friends or savor on your own. At only 262 calories per serving, these pita sandwiches are a guilt-free pleasure. So roll up your sleeves and dive into this flavorful adventure that not only nourishes but also delights with its aromatic and colorful ingredients!

Ingredients

  • 15.5 ounce garbanzo beans drained canned
  • pound eggplant unpeeled cut into 3/4-inch cubes
  • tablespoons feta cheese divided crumbled
  • tablespoons mint leaves fresh divided chopped
  • tablespoon ground cumin 
  • tablespoon juice of lemon fresh
  • tablespoons olive oil 
  • 1.5 cups onion chopped
  •  wholewheat pita breads warmed toasted

Equipment

  • frying pan

Directions

  1. Heat oil in large nonstick skillet over medium-high heat.
  2. Add eggplant cubes and onions; sauté until soft and beginning to brown, about 9 minutes. Stir in garbanzo beans, cumin, and lemon juice. Sauté until heated through and flavors blend, adding enough garbanzo bean liquid by tablespoonfuls to moisten if mixture is dry, about 4 minutes. Stir in 3 tablespoons mint and 3 tablespoons feta cheese. Season generously with salt and pepper.
  3. Cut pita breads crosswise in half. Spoon eggplant mixture into pita breads.
  4. Sprinkle filling with remaining mint and feta and serve.

Nutrition Facts

Calories262kcal
Protein14.35%
Fat33.15%
Carbs52.5%

Properties

Glycemic Index
37.72
Glycemic Load
18.86
Inflammation Score
-6
Nutrition Score
12.59956526238%

Flavonoids

Delphinidin
64.78mg
Eriodictyol
1.15mg
Hesperetin
0.7mg
Naringenin
0.03mg
Apigenin
0.19mg
Luteolin
0.44mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
8.16mg

Nutrients percent of daily need

Calories:261.78kcal
13.09%
Fat:9.91g
15.25%
Saturated Fat:2.79g
17.44%
Carbohydrates:35.32g
11.77%
Net Carbohydrates:28.15g
10.24%
Sugar:4.45g
4.94%
Cholesterol:12.61mg
4.2%
Sodium:521.12mg
22.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.66g
19.31%
Manganese:1.04mg
51.88%
Fiber:7.17g
28.66%
Vitamin B6:0.54mg
26.86%
Phosphorus:170.86mg
17.09%
Calcium:153.16mg
15.32%
Folate:58.19µg
14.55%
Iron:2.5mg
13.91%
Copper:0.26mg
13.02%
Magnesium:50.81mg
12.7%
Vitamin B2:0.21mg
12.29%
Potassium:418.83mg
11.97%
Vitamin B1:0.18mg
11.83%
Zinc:1.42mg
9.49%
Vitamin C:6.8mg
8.24%
Vitamin B5:0.74mg
7.43%
Vitamin B3:1.48mg
7.39%
Vitamin E:0.97mg
6.46%
Selenium:4.07µg
5.82%
Vitamin K:5.92µg
5.64%
Vitamin A:243.41IU
4.87%
Vitamin B12:0.24µg
3.99%
Source:Epicurious