Feta, Garbanzo Bean, and Eggplant Pita Sandwiches

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

Suggestions


Indulge in the delightful flavors of our Feta, Garbanzo Bean, and Eggplant Pita Sandwiches – a perfect option for a light lunch, snack, or appetizer that’s entirely vegetarian! This dish brings together the creamy tang of feta, the earthiness of garbanzo beans, and the rich texture of sautéed Japanese eggplant, all combined within a warm, soft pita. Each bite bursts with fresh herbs, particularly the bright notes of mint, which elevate the simple but nourishing ingredients to new heights.

With only 45 minutes of preparation time, these pita sandwiches are not only quick to make, but they also offer a satisfying meal that's packed with nutrients. At just 262 calories per serving, you can enjoy these delicious sandwiches without any guilt. The medley of spices and fresh lemon juice adds a zesty twist that complements the flavors beautifully, making it a crowd-pleaser for gatherings or intimate dinners alike.

This recipe is perfect for food enthusiasts who appreciate a wholesome vegetarian option without sacrificing taste. Whether you’re serving them as an antipasti, a starter, or simply as a hearty snack, these pita sandwiches are sure to impress your guests and family. Get ready to create a dish that’s as satisfying to eat as it is to make!

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