25-Minute Lemony Broccoli, Chickpea & Avocado Pita Sandwiches
A quick, nutritious, and flavorful sandwich featuring crisp broccoli, protein-rich chickpeas, creamy avocado, and a tangy lemon dressing—perfect for lunch, dinner, or meal prep.
Equipment
- 1 Medium mixing bowl
- 1 Large Mixing Bowl
- 1 Whisk
- 1 pastry cutter or fork
- 1 1 knife
- 1 Cutting board
- 1 toaster or oven
Ingredients
Broccoli Chickpea Salad:
- 1 bunch broccoli florets removed and thinly sliced
- 1 can 15 ounces chickpeas, rinsed and drained, or 1½ cups cooked chickpeas
- ⅓ cup sun-dried tomatoes oil-packed, rinsed and chopped
- ⅓ cup red onion finely chopped
- ⅓ cup feta cheese crumbled (or Kalamata olives, sliced)
- Lemon Dressing:
- ¼ cup olive oil
- 2 tablespoons lemon juice to taste
- 1½ teaspoons Dijon mustard
- 1½ teaspoons honey or maple syrup to taste
- 1 clove garlic pressed or minced
- ¼ teaspoon salt to taste
- Pinch red pepper flakes
Other Components:
- 2 medium avocados mashed (or ¾ cup hummus)
- Salt to taste
- 4 whole grain pita breads or 4 large slices of hearty whole grain bread
Instructions
- Prepare the Broccoli Chickpea Salad: Start by washing and thinly slicing the broccoli florets, ensuring uniform pieces for even texture in each bite. In a medium mixing bowl, combine the broccoli with rinsed chickpeas, chopped sun-dried tomatoes, finely diced red onion, and crumbled feta (or sliced Kalamata olives for a vegan option). Gently toss the ingredients together so the flavors begin to meld while you prepare the dressing.
- Make the Lemon Dressing: In a small bowl or liquid measuring cup, whisk together olive oil, fresh lemon juice, Dijon mustard, honey or maple syrup, minced garlic, salt, and a pinch of red pepper flakes. Continue whisking until the mixture is fully emulsified and smooth, tasting as you go to adjust sweetness or acidity to achieve a perfectly balanced, tangy flavor.
- Toss Salad with Dressing: Pour the prepared lemon dressing over the broccoli-chickpea mixture and toss thoroughly, making sure each piece is coated evenly. Allow the salad to marinate for a few minutes while you prepare the avocado and pita, so the flavors meld and the broccoli slightly softens for optimal texture.
- Mash the Avocados: Cut the avocados in half and remove the pits, then scoop the flesh into a small bowl. Use a fork or pastry cutter to mash the avocado until smooth but still slightly chunky for a spreadable consistency, seasoning with a pinch of salt to taste for enhanced flavor.
- Prepare the Pita or Bread: Warm the pita rounds or slices of whole grain bread in the oven, toaster oven, or microwave until lightly heated and pliable. Warming enhances the flavor and texture while making it easier to spread the avocado and layer the salad evenly.
- Assemble the Sandwiches: Spread the mashed avocado (or hummus, if preferred) over half of each pita round, then top with generous spoonfuls of the marinated broccoli chickpea salad. For toast, spread avocado over the top surface and layer the salad evenly, ensuring each bite includes a balance of creamy, tangy, and crunchy elements.
- Serve and Enjoy: Place the assembled sandwiches on a serving plate and serve immediately to enjoy the fresh flavors at their peak. Optionally, garnish with extra red pepper flakes, fresh herbs, or a squeeze of lemon for added brightness, making this a vibrant, satisfying, and nutrient-packed meal.
Notes
- For best texture, slice broccoli florets thinly so they blend well with chickpeas and are easy to bite.
- Rinse canned chickpeas thoroughly to remove excess sodium and improve flavor.
- Avocado spreads should be prepared just before serving to prevent browning; alternatively, press plastic wrap directly on top.
- Use whole grain pita or thick bread slices for extra fiber and sturdiness.
- Lemon dressing can be adjusted for sweetness or tang based on personal preference.
- Sun-dried tomatoes add umami, but roasted red peppers or olives can be substituted.
- Feta cheese adds a creamy, salty contrast; for a vegan version, replace with olives or omit entirely.
- This recipe is excellent for meal prep: keep components separate until ready to assemble.
