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 vegetarian option that tantalizes the taste buds, look no further than these Feta, Garbanzo Bean, and Eggplant Pita Sandwiches! This recipe not only bursts with flavor but also showcases a medley of healthy ingredients, making it a perfect choice for antipasti, starters, or even a quick snack. With the natural creaminess of feta cheese paired with the earthiness of garbanzo beans and the subtle sweetness of sautéed eggplant, every bite is a culinary journey.

In just 45 minutes, you can create a dish that serves six, delivering a satisfying meal without heavy calories—each serving is only 262 kcal! The combination of fresh mint, zesty lemon juice, and aromatic spices like cumin elevates this sandwich to gourmet status. Ideal for gatherings or a cozy meal at home, these pita sandwiches are as versatile as they are delicious. You can warm them up in the oven or toast them for an extra crunch that complements the tender filling.

Enjoy this vibrant dish that not only celebrates the bounty of vegetarian cooking but also brings a healthy flair to your dining table. Perfect as an appetizer or a filling snack, these pita sandwiches will undoubtedly impress your friends and family.

Ingredients

  • 15.5 ounce garbanzo beans drained canned
  • pound japanese eggplants 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 onions chopped
  •  pita bread rounds 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