Veggie Pita Pockets
Roasted vegetables, quinoa, and chickpeas come together in these wholesome pita pockets for a quick, protein-rich, and fiber-packed Mediterranean meal. Perfect for lunches, dinners, or make-ahead meal prep.
Equipment
- 1 Baking sheet
- 1 small saucepan
- 1 mixing bowl
- 1 spoon or spatula
- 1 knife
- 1 cutting board
Ingredients
- 1 medium zucchini cut into quarter-inch thick triangles
- 1 medium green bell pepper thinly sliced
- ½ medium red onion sliced
- 2 –3 tsp olive oil
- 1 tsp garlic powder
- ½ tsp smoked paprika
- ½ tsp Turkish oregano
- 2 pinches sea salt
- ½ cup white quinoa
- ¾ cup water
- 15.5 oz canned chickpeas drained and rinsed
- 1 tsp lemon juice
- 4 whole wheat pita breads 6-inch or 8 pita pockets
- 4 tbsp roasted red pepper hummus
- Tzatziki for serving
Instructions
- Prepare the Oven and Vegetables: Begin by preheating your oven to 400°F (200°C) to ensure it reaches the right temperature for roasting. While the oven warms, wash and dry the zucchini, green bell pepper, and red onion. Cut the zucchini into quarter-inch thick triangular slices, slice the bell pepper thinly, and slice the onion evenly. Uniform sizes help the vegetables roast evenly and develop a rich caramelized flavor.
- Season the Vegetables: Place the prepared vegetables on a baking sheet in a single layer to ensure proper roasting. Drizzle 2–3 teaspoons of olive oil evenly over the vegetables. In a small bowl, combine 1 teaspoon garlic powder, ½ teaspoon smoked paprika, and ½ teaspoon Turkish oregano. Sprinkle this seasoning mixture over the vegetables, then lightly add two pinches of sea salt. Toss gently to coat the vegetables evenly without breaking them, making sure every piece is flavorful.
- Roast the Vegetables: Transfer the seasoned vegetables to the preheated oven and roast for 25–35 minutes. Halfway through, gently stir or flip the vegetables to ensure even cooking and prevent burning. Roast until the zucchini is tender yet firm, the bell pepper is soft with slightly crisp edges, and the onion is caramelized. The roasted vegetables should release a rich, inviting aroma, indicating they are perfectly cooked.
- Prepare the Quinoa Base: While the vegetables roast, rinse ½ cup of quinoa under cold water to remove its natural bitterness. Place the rinsed quinoa in a small saucepan with ¾ cup water. Bring it to a gentle boil over medium heat, then reduce the heat to low, cover, and simmer for 10–15 minutes until all the water is absorbed. Remove the pan from heat and let it sit, covered, for an additional 5 minutes to steam, resulting in fluffy, light quinoa.
- Combine Quinoa, Chickpeas, and Vegetables: Once the quinoa has steamed, fluff it gently with a fork to separate the grains. Transfer the quinoa into a large mixing bowl. Add the drained and rinsed 15.5 ounces of chickpeas, the roasted vegetables, and 1 teaspoon of fresh lemon juice. Gently fold everything together until evenly mixed, creating a hearty, flavorful filling. Taste and adjust seasoning with a little extra salt or spices if desired.
- Prepare the Pita Breads: Take 4 whole wheat pita breads (6-inch) and slice each in half to create 2 semi-circle pockets per bread, giving a total of 8 pockets. If using pre-cut pita pockets, ensure they are ready to be filled. For a softer texture, warm the pita briefly in the oven or toaster, making them pliable and easier to stuff without tearing.
- Assemble the Pita Pockets: Spread about 1 tablespoon of roasted red pepper hummus inside each pita pocket to add creaminess and flavor. Spoon the quinoa, chickpea, and roasted vegetable mixture generously into each pita. Press lightly to hold the filling in place, but avoid overstuffing to prevent the pita from tearing. Ensure each pocket is evenly filled for balanced flavor in every bite.
- Serve with Tzatziki and Enjoy: Arrange the stuffed pita pockets on a serving plate and serve with a side of tzatziki for drizzling or dipping. The creamy, tangy sauce complements the roasted vegetables and chickpeas perfectly. Enjoy immediately while warm, or store the filling separately for a convenient, protein-rich, and fiber-packed meal later.
Notes
- Slice vegetables evenly to ensure they roast uniformly and develop a rich caramelized flavor.
- Avoid overcrowding the baking sheet to prevent steaming; a single layer ensures optimal roasting.
- Toss vegetables with a splash of balsamic vinegar before roasting for extra depth of flavor.
- Adjust spices to taste—smoked paprika, garlic powder, and oregano can be increased or customized.
- For a creamier filling, stir in a spoonful of tahini or yogurt with the quinoa mixture.
- Use seasonal or leftover vegetables to make the recipe flexible and budget-friendly.
- Warm pita bread slightly before stuffing to make it more pliable and easier to handle.
- Store leftover filling separately from pita to prevent sogginess and maintain freshness.
- The recipe is ideal for meal prep; filling can be made in advance and stored up to five days.
- Add extra chickpeas, lentils, or feta for a higher protein variation if desired.
