This fresh and flavorful recipe leverages the power of citrus to create a vibrant, healthy sandwich option. The use of lemony broccoli, chickpea, and avocado not only adds a tangy kick, but also rich texture and depth to the pita sandwich. It's a great choice for a quick lunch or a light dinner.
Most of the ingredients for this recipe are commonly found in households. However, the oil-packed sun-dried tomatoes might be a little harder to find, but they are usually available in the canned goods or Italian foods aisle of your local supermarket. The whole grain pita breads can be found in the bread aisle. If not, a good substitute could be any other type of flatbread or even tortillas.
Lemony Broccoli, Chickpea and Avocado Pita Sandwich Ingredients
Broccoli: This green vegetable is the star of the show, providing a hearty base for the salad.
Chickpeas: They add a nice texture and are a great source of protein.
Sun-dried tomatoes: These tomatoes are dried out in the sun, giving them a sweet and tangy flavor.
Red onion: It adds a sharp, slightly spicy flavor to the sandwich.
Feta cheese: This tangy and crumbly cheese complements the other flavors perfectly.
Olive oil: It's used in the lemon dressing, giving it a smooth and rich flavor.
Lemon juice: It adds a refreshing tang to the dressing.
Dijon mustard: This mustard has a smooth and slightly spicy flavor.
Honey: It's used to balance the tartness of the lemon juice in the dressing.
Garlic: A clove of garlic adds a nice kick to the dressing.
Avocados: They're mashed and added to the pita bread for a creamy base.
Pita breads: They serve as the vehicle for all these delicious ingredients.
One reader, Glory Barker says:
This lemony broccoli, chickpea, and avocado pita sandwich recipe is a game-changer! The flavors are so fresh and vibrant, and the combination of ingredients is simply delightful. The lemon dressing adds a zesty kick, and the avocado brings a creamy texture. It's a must-try for a healthy and satisfying meal!
Techniques Required for Making Lemony Broccoli, Chickpea and Avocado Pita Sandwiches
How to prepare the broccoli chickpea salad: Combine all the ingredients in a medium mixing bowl and toss to combine.
How to prepare the lemon dressing: In a small liquid measuring cup or bowl, combine the listed ingredients and whisk together until emulsified.
How to make the mashed avocado: Halve and pit the avocados, then scoop the flesh into a bowl. Mash with a pastry cutter or fork until mostly mashed and spreadable. Season with a pinch of salt and adjust to taste.
How to warm the pita bread: Warm the pita bread in the oven, toaster oven, or microwave for a few minutes until heated through.
How to assemble the pita sandwiches: Spread mashed avocado (or hummus) over one-half of the top surface of each pita round, and cover the other half with a few generous spoonfuls of broccoli chickpea salad. If serving on toast, spread avocado over the top surface of each slice, and spoon broccoli chickpea salad on top. Serve immediately.
How To Make Lemony Broccoli, Chickpea & Avocado Pita Sandwiches
These Mediterranean-style pita sandwiches come with broccoli and chickpea salad tossed with sundried tomatoes in a fresh lemon dressing.
Serves:
Ingredients
For Broccoli Chickpea Salad:
- 1bunchbroccoli,florets removed and sliced thin
- 15ozchickpeas,(1 can), rinsed and drained, or 1½ cups cooked chickpeas
- ⅓cupoil-packed sun-dried tomatoes,rinsed and chopped
- ⅓cupfinely chopped red onion
- ⅓cupcrumbled feta cheese,or thinly sliced Kalamata olives
For Lemon Dressing:
- ¼cupolive oil
- 2tbsplemon juice,to taste
- 1½tspDijon mustard
- 1½tsphoney,or maple syrup, to taste
- 1clovegarlic,pressed or minced
- ¼tspsalt,to taste
- pinchred pepper flakes
For Other Ingredients:
- 2medium avocados,or about ¾ cup hummus
- salt,to taste
- 4whole grain pita breads,or 4 large, thick slices of hearty grain bread
Instructions
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To prepare the broccoli chickpea salad, in a medium mixing bowl, combine all of the ingredients as listed. Toss to combine.
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To prepare the lemon dressing, in a small liquid measuring cup or bowl, combine the ingredients as listed. Whisk the ingredients together until emulsified.
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Taste, and add additional salt if necessary. The dressing should be a little tart, but if it’s too tart, add a little more sweetener to balance the flavors. If it’s not tart enough for liking, add a little more lemon juice.
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Pour the dressing over the broccoli chickpea salad and toss to combine. Set the bowl aside to marinate while working on the rest.
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To make the mashed avocado, halve and pit the avocados, then scoop the flesh of the avocados into a bowl.
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Mash them with a pastry cutter or a fork until they are mostly mashed, and spreadable. Season with a pinch of salt, and add more to taste.
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To prepare the pita bread, warm them for a few minutes in the oven, or in a toaster oven, or even in the microwave. If using slices of bread, pop them in the toaster until golden.
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Spread mashed avocado (or hummus) over one-half of the top surface of each pita round, and cover the other half with a few generous spoonfuls of broccoli chickpea salad.
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If serving on toast, spread avocado over the top surface of each slice, and spoon broccoli chickpea salad on top. Serve immediately.
Nutrition
- Calories: 925.86kcal
- Fat: 40.46g
- Saturated Fat: 6.94g
- Trans Fat: 0.00g
- Monounsaturated Fat: 22.75g
- Polyunsaturated Fat: 6.98g
- Carbohydrates: 117.85g
- Fiber: 27.94g
- Sugar: 18.47g
- Protein: 35.11g
- Cholesterol: 11.13mg
- Sodium: 1084.16mg
- Calcium: 223.68mg
- Potassium: 1995.29mg
- Iron: 8.15mg
- Vitamin A: 78.93µg
- Vitamin C: 163.41mg
Technique Tip for Assembling Perfect Pita Sandwiches
When preparing the broccoli for the salad, it's best to blanch it briefly in boiling water before adding it to the salad. This will soften the broccoli slightly, making it easier to eat and also brightening its color. After blanching, immediately plunge the broccoli into ice water to stop the cooking process and preserve its vibrant green color. This extra step will enhance the overall texture and appearance of your broccoli chickpea salad.
Time-Saving Tips for Preparing Pita Sandwiches
Prep ahead: Chop and prepare the broccoli, chickpeas, and other ingredients in advance to save time when assembling the sandwiches.
Use pre-cooked chickpeas: Utilize canned or pre-cooked chickpeas to cut down on cooking time and preparation.
Double the recipe: Make a larger batch of the broccoli chickpea salad and store it in the fridge for quick and easy sandwich assembly throughout the week.
Multi-task: While the pita bread is warming, prepare the mashed avocado and assemble the sandwiches to streamline the process.
Invest in a good knife: A sharp, quality knife can make chopping and prepping ingredients much quicker and more efficient.
Streamline dressing preparation: Make extra lemon dressing and store it in a jar for future use, saving time on measuring and mixing ingredients each time.
Organize ingredients: Lay out all the ingredients and utensils needed for the recipe before starting to ensure a smooth and efficient cooking process.
Quick avocado ripening: Place avocados in a paper bag with a banana or apple to speed up the ripening process, ensuring they are ready when needed for the recipe.
Substitute Ingredients For Lemony Broccoli, Chickpea & Avocado Pita Sandwiches Recipe
broccoli - Substitute with cauliflower: Cauliflower has a similar texture and taste to broccoli, making it a great substitute in this recipe.
chickpeas - Substitute with white beans: White beans have a creamy texture and mild flavor, which can work well as a substitute for chickpeas in this recipe.
oil-packed sun-dried tomatoes - Substitute with fresh tomatoes: Fresh tomatoes can provide a similar tangy and sweet flavor to the dish, while adding a juicy and refreshing element.
red onion - Substitute with shallots: Shallots have a milder flavor compared to red onions, and they can add a subtle sweetness to the dish.
feta cheese - Substitute with goat cheese: Goat cheese has a tangy and creamy flavor similar to feta, and it can provide a delicious alternative in this recipe.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and can complement the other ingredients while providing healthy fats.
lemon juice - Substitute with lime juice: Lime juice can provide a similar citrusy tang to the dish, adding a refreshing and zesty flavor.
dijon mustard - Substitute with whole grain mustard: Whole grain mustard can offer a similar tangy and slightly spicy flavor, enhancing the dressing for the salad.
honey - Substitute with maple syrup: Maple syrup can add a touch of sweetness to the dressing, while also bringing a unique depth of flavor.
garlic - Substitute with shallot: Shallots can provide a milder and sweeter flavor compared to garlic, adding a subtle aromatic element to the dish.
whole grain pita breads - Substitute with whole wheat tortillas: Whole wheat tortillas can be used as a substitute for pita breads, offering a similar wholesome and hearty base for the sandwiches.
Plating Ideas for Lemony Broccoli, Chickpea and Avocado Pita Sandwiches
Elevate the broccoli chickpea salad: Arrange the salad in a ring mold on the plate for a clean and elegant presentation. Garnish with microgreens and a drizzle of olive oil for a touch of sophistication.
Create a stunning avocado mash: Use a piping bag to pipe the mashed avocado onto the plate in a decorative swirl. Sprinkle with smoked paprika for a pop of color and flavor.
Artfully plate the pita sandwiches: Cut the pita sandwiches into elegant triangles and arrange them in a fan shape on the plate. Place a sprig of fresh parsley on top for a vibrant and appealing finish.
Incorporate vibrant colors: Add a splash of color to the plate by incorporating edible flowers or a sprinkle of pomegranate arils. This will enhance the visual appeal and make the dish more inviting.
Focus on precision: Pay attention to the placement of each component on the plate. Use tweezers to delicately position the sun-dried tomatoes and feta cheese crumbles for a polished presentation.
Balance the elements: Ensure that the components are evenly distributed on the plate, creating a harmonious balance of flavors and textures in every bite.
Emphasize the freshness: Highlight the freshness of the ingredients by serving the dish on a bed of vibrant mixed greens. This will add a touch of elegance and elevate the overall presentation.
Essential Kitchen Tools for Making Pita Sandwiches
Food processor: A food processor is a versatile kitchen appliance that can be used for chopping, slicing, shredding, and pureeing ingredients. It's great for quickly preparing the chickpea salad and the lemon dressing.
Mixing bowl: A mixing bowl is essential for combining the ingredients for the broccoli chickpea salad and for marinating the salad with the lemon dressing.
Liquid measuring cup: A liquid measuring cup is used for accurately measuring and mixing the ingredients for the lemon dressing.
Pastry cutter or fork: A pastry cutter or fork is used to mash the avocados for the sandwich filling.
Toaster oven or oven or microwave: These appliances can be used to warm the pita bread before assembling the sandwiches.
Toaster: If using slices of bread, a toaster can be used to toast them until golden for serving the sandwiches on toast.
How To Store and Freeze Lemony Broccoli, Chickpea and Avocado Pita Sandwiches
- The broccoli chickpea salad can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors will meld together and taste even better the next day!
- If you want to make the salad ahead of time, prepare the broccoli chickpea salad and store it separately from the lemon dressing. When ready to serve, toss the salad with the dressing.
- The mashed avocado is best prepared fresh, as it tends to brown quickly. If you need to make it ahead, add a squeeze of lemon juice to prevent browning and store it in an airtight container in the refrigerator for up to a day.
- Assembled pita sandwiches are best enjoyed immediately. If you need to pack them for lunch, wrap them tightly in plastic wrap or aluminum foil to prevent the pita from getting soggy.
- The broccoli chickpea salad (without the dressing) can be frozen for up to 2-3 months. Thaw the salad overnight in the refrigerator before tossing it with the lemon dressing and serving.
- It's not recommended to freeze the assembled pita sandwiches, as the avocado and pita bread will not retain their texture and flavor after being frozen and thawed.
How To Reheat Leftover Pita Sandwiches
To reheat leftover lemony broccoli, chickpea and avocado pita sandwiches, start by preheating your oven to 350°F (175°C). This will ensure that the sandwiches are heated evenly throughout.
Wrap each sandwich individually in aluminum foil. This will help to retain the moisture and prevent the pita bread from drying out or becoming too crispy.
Place the wrapped sandwiches on a baking sheet and heat them in the preheated oven for about 10-15 minutes, or until they are heated through. The exact time will depend on the size and thickness of your sandwiches.
Alternatively, you can reheat the sandwiches in a toaster oven. Simply place the unwrapped sandwiches on the toaster oven rack and heat them for about 5-7 minutes, or until they are warmed to your liking. Keep an eye on them to make sure they don't burn.
If you prefer a softer texture for your pita bread, you can wrap the sandwiches in damp paper towels before reheating them in the microwave. Microwave the wrapped sandwiches on high for about 1-2 minutes, or until they are heated through.
For a crispy exterior and a soft interior, you can reheat the sandwiches in a panini press or a grill pan. Brush the exterior of the pita bread with a little olive oil and press the sandwiches for about 2-3 minutes, or until they are crispy and heated through.
If you find that the avocado has turned brown or looks unappealing after reheating, you can easily mash a fresh avocado and spread it on the sandwich before serving. This will give your leftover sandwich a fresh and vibrant taste.
Remember to let the sandwiches cool slightly before serving, as the filling can be quite hot. Enjoy your delicious and satisfying reheated lemony broccoli, chickpea and avocado pita sandwiches!
Random Fact About Lemony Broccoli, Chickpea and Avocado Pita Sandwiches
Broccoli is a great source of vitamin C, which can help boost the immune system and promote overall health.
Is Making Pita Sandwiches at Home Cost-Effective?
This lemony broccoli, chickpea and avocado pita sandwiches recipe is quite cost-effective for a household. The main ingredients, such as broccoli, chickpeas, and avocado, are affordable and nutritious. The addition of feta cheese and sun-dried tomatoes may slightly increase the cost, but they contribute to the overall flavor. The approximate cost for a household of 4 people would be around $15-$20. The versatility and nutritional value of this recipe make it a great option for budget-conscious households. Overall Verdict: 9.
Are Lemony Broccoli, Chickpea and Avocado Pita Sandwiches Healthy?
This lemony broccoli, chickpea, and avocado pita sandwich recipe is a nutritious and well-balanced meal. Here's why:
- Broccoli is a nutrient-dense vegetable, packed with vitamins C and K, fiber, and antioxidants
- Chickpeas are an excellent source of plant-based protein, fiber, and complex carbohydrates
- Avocados provide healthy monounsaturated fats, which are essential for heart health and nutrient absorption
- Whole grain pita bread offers complex carbohydrates and fiber, promoting satiety and digestive health
- The lemon dressing is made with heart-healthy olive oil and flavored with garlic and Dijon mustard, adding zest without excessive calories
The combination of ingredients creates a satisfying, nutrient-rich meal that can help support overall health and well-being.
To make this recipe even healthier, consider the following suggestions:
- Opt for low-fat or fat-free feta cheese to reduce the overall saturated fat content
- Increase the proportion of broccoli to boost the fiber and nutrient density of the dish
- Use a whole grain pita bread with at least 3 grams of fiber per serving to ensure you're getting the most nutritional benefits
- Experiment with adding other colorful vegetables, such as grated carrots or sliced bell peppers, to increase the variety of vitamins and minerals in the sandwich
- If you're watching your calorie intake, use a smaller amount of avocado or replace it with hummus for a lower-calorie spread that still provides healthy fats and protein
Editor's Opinion on This Lemony Broccoli, Chickpea and Avocado Pita Sandwich Recipe
The combination of fresh, vibrant flavors in this recipe creates a delightful and satisfying dish. The lemony dressing adds a zesty brightness to the broccoli and chickpea salad, while the creamy avocado brings a luscious texture. The feta cheese provides a salty tang that complements the other ingredients perfectly. Serving this flavorful salad in a whole grain pita adds a lovely contrast in texture and makes for a convenient and portable meal. Overall, this recipe is a wonderful balance of flavors and textures, making it a delightful and wholesome option for a quick and delicious meal.
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Why trust this Lemony Broccoli, Chickpea & Avocado Pita Sandwiches Recipe:
This recipe offers a delightful combination of lemony broccoli, hearty chickpeas, and creamy avocado in a satisfying pita sandwich. The fresh broccoli and protein-packed chickpeas provide a nutritious base, while the zesty lemon dressing and creamy avocado add a burst of flavor. The inclusion of feta cheese and oil-packed sun-dried tomatoes further enhances the taste and texture. With a well-balanced lemon dressing and simple preparation, this recipe promises a delightful and wholesome meal, perfect for any occasion.
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