Garbanzo-Vegetable Pitas

Vegetarian
Very Healthy
Health score
93%
Garbanzo-Vegetable Pitas
45 min.
6
152kcal

Suggestions


Are you looking for a delicious and nutritious meal that’s both satisfying and easy to prepare? Look no further than our Garbanzo-Vegetable Pitas! This delightful vegetarian dish is packed with flavor and health benefits, making it a perfect choice for anyone seeking a wholesome meal. With a health score of 93, you can indulge in these pitas without any guilt.

Ready in just 45 minutes, this recipe serves six people, making it ideal for family dinners or gatherings with friends. Each serving contains only 152 calories, allowing you to enjoy a hearty meal while keeping your calorie intake in check. The combination of garbanzo beans, fresh vegetables, and zesty lemon juice creates a vibrant and refreshing filling that will tantalize your taste buds.

Not only are these pitas incredibly tasty, but they also boast a fantastic nutritional profile. With a balanced caloric breakdown of 19.13% protein, 23.65% fat, and 57.22% carbohydrates, they provide the energy you need to power through your day. Plus, the addition of fresh herbs and spices elevates the flavor, making each bite a delightful experience.

Whether you’re a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, these Garbanzo-Vegetable Pitas are sure to impress. So gather your ingredients, fire up your food processor, and get ready to enjoy a meal that’s as healthy as it is delicious!

Ingredients

  • cups bean sprouts 
  • 20 ounce garbanzo beans rinsed drained canned
  • cup carrots grated
  • tablespoons parsley fresh chopped
  •  garlic clove minced
  • 0.5 cup kalamata olives diced
  • 0.3 cup juice of lemon 
  • 0.5 teaspoon lemon pepper 
  • 0.5 teaspoon oregano dried
  • servings garnish: parsley sprigs fresh
  •  pepperoncini peppers chopped
  • 6-inch pita bread rounds ()
  • 0.3 cup purple onion chopped
  •  bell pepper red chopped
  • tablespoons cup heavy whipping cream light sour
  • tablespoons water 

Equipment

  • food processor

Directions

  1. Process first 6 ingredients in a food processor until smooth, stopping to scrape down sides. Chill.
  2. Toss together bean sprouts and next 7 ingredients.
  3. Spread garbanzo bean mixture evenly on bread rounds. Top each with bean sprouts mixture, and roll up.
  4. Garnish, if desired.

Nutrition Facts

Calories152kcal
Protein19.13%
Fat23.65%
Carbs57.22%

Properties

Glycemic Index
62.36
Glycemic Load
5.18
Inflammation Score
-10
Nutrition Score
22.659130369354%

Flavonoids

Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Apigenin
12.93mg
Luteolin
0.27mg
Isorhamnetin
0.33mg
Kaempferol
0.42mg
Myricetin
0.91mg
Quercetin
1.61mg

Nutrients percent of daily need

Calories:151.93kcal
7.6%
Fat:4.34g
6.68%
Saturated Fat:0.76g
4.74%
Carbohydrates:23.65g
7.88%
Net Carbohydrates:16.26g
5.91%
Sugar:5.45g
6.05%
Cholesterol:1.4mg
0.47%
Sodium:471.26mg
20.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.91g
15.81%
Vitamin K:126.91µg
120.86%
Vitamin A:4792.3IU
95.85%
Vitamin C:51.25mg
62.12%
Manganese:1.02mg
51.08%
Vitamin B6:0.64mg
31.91%
Fiber:7.39g
29.57%
Folate:93.94µg
23.48%
Copper:0.31mg
15.47%
Iron:2.51mg
13.94%
Phosphorus:138.49mg
13.85%
Magnesium:52.69mg
13.17%
Potassium:432.2mg
12.35%
Vitamin B1:0.13mg
8.98%
Vitamin B2:0.15mg
8.75%
Calcium:78.29mg
7.83%
Zinc:1.17mg
7.81%
Vitamin B5:0.73mg
7.35%
Vitamin E:1.08mg
7.21%
Vitamin B3:1.25mg
6.23%
Selenium:2.72µg
3.88%
Source:My Recipes