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![Elaki's Greek Salad Pitas [Vegetarian]](http://d.furaffinity.net/art/faccc/1293718488/1293718488.faccc_elaki_greek_salad_pitas_[vegetarian].jpg "Click to change the View")
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A colourful Vegetarian dish from the kitchens of
Elaki. Pitas are so versitile, useful and delicious.
This recipe is from Good Housekeeping's Vegetarian Meals cookbook, c 2006, page 46.
Am I going vegetarian? No. Gonna try going pescatarian for the month of January though ^__^
On to the Recipe!
Takes about 20 min, and I'd rate this as a beginner recipe. There is no heating anything, and one piece of machinery to use, a blender.
Makes four sandwiches.
1 can garbanzo beans, rinsed and drained
1/2c plain low-fat yogurt
Tbsp olive oil
Tbsp fresh lemon juice (zest them first! use the zest in something like vanilla-lemon sugar ^^ (recipe available to those who want it)
1/2tsp Salt
1/4tsp coarsely ground black pepper
1/4tsp ground cumin
1 garlic clove, peeled
4 whole-wheat pitas (6in-7in range)
3c sliced romaine lettuce
2 medium tomatoes, cut into 1/4in pieces
1 medium cucumber, peeled and thinly sliced
2oz feta cheese, crumbled (about 1/2c)
Tbsp chopped fresh mint leaves
fresh mint leaves for garnish
1. In food processor, with knife blade attached, or in blender, combine beans, yogurt, oil, lemon juice, salt, pepper, cumin, and garlic, and puree until smooth.
2. Cut off top third of each pita to form pocket. Use half of the bean mixture to spread inside pockets.
3. Combine lettuce, tomatoes, cucumber, feta, and chopped mint; use to fill pockets. Top with remaining bean mixture and mint leaves.
Each sandwich: About 440 calories, 17g protein, 66g carbohydrates, 15g total fat (4g saturated), 13mg cholesterol, 1,105mg sodium.
Thoughts/What I do:
I double or triple the garlic. I like my hummus to have a kick.
Can be made without cumin, but cumin really adds a depth to the flavor of the hummus.
I was wary about the mint, but the mint tempers the sharpness of the feta in a very pleasant way.
I cut my pitas in half. It's easier to stuff, easier to handle, and makes me eat more slowly than if I had one big pita.
Surprisingly filling, and cheap. I bought my supplies at Trader Joe's, and everything calculated out to under $2 per pita. That and some green tea is leaps and bouts healthier and cheaper than fast food.
Sodium seemed a bit high, this is likely from the pita (which is stored in a brine) and the garbanzo beans. Soaking your own garbanzo beans can be done, but it takes some time (multiple days) to soak them well enough. Would be cheaper and healthier though, but not nearly as convenient.
Any questions? Send me a note, or leave a comment below and I'll reply back to you ^__^
A colourful Vegetarian dish from the kitchens of
Elaki. Pitas are so versitile, useful and delicious. This recipe is from Good Housekeeping's Vegetarian Meals cookbook, c 2006, page 46.
Am I going vegetarian? No. Gonna try going pescatarian for the month of January though ^__^
On to the Recipe!
Takes about 20 min, and I'd rate this as a beginner recipe. There is no heating anything, and one piece of machinery to use, a blender.
Makes four sandwiches.
1 can garbanzo beans, rinsed and drained
1/2c plain low-fat yogurt
Tbsp olive oil
Tbsp fresh lemon juice (zest them first! use the zest in something like vanilla-lemon sugar ^^ (recipe available to those who want it)
1/2tsp Salt
1/4tsp coarsely ground black pepper
1/4tsp ground cumin
1 garlic clove, peeled
4 whole-wheat pitas (6in-7in range)
3c sliced romaine lettuce
2 medium tomatoes, cut into 1/4in pieces
1 medium cucumber, peeled and thinly sliced
2oz feta cheese, crumbled (about 1/2c)
Tbsp chopped fresh mint leaves
fresh mint leaves for garnish
1. In food processor, with knife blade attached, or in blender, combine beans, yogurt, oil, lemon juice, salt, pepper, cumin, and garlic, and puree until smooth.
2. Cut off top third of each pita to form pocket. Use half of the bean mixture to spread inside pockets.
3. Combine lettuce, tomatoes, cucumber, feta, and chopped mint; use to fill pockets. Top with remaining bean mixture and mint leaves.
Each sandwich: About 440 calories, 17g protein, 66g carbohydrates, 15g total fat (4g saturated), 13mg cholesterol, 1,105mg sodium.
Thoughts/What I do:
I double or triple the garlic. I like my hummus to have a kick.
Can be made without cumin, but cumin really adds a depth to the flavor of the hummus.
I was wary about the mint, but the mint tempers the sharpness of the feta in a very pleasant way.
I cut my pitas in half. It's easier to stuff, easier to handle, and makes me eat more slowly than if I had one big pita.
Surprisingly filling, and cheap. I bought my supplies at Trader Joe's, and everything calculated out to under $2 per pita. That and some green tea is leaps and bouts healthier and cheaper than fast food.
Sodium seemed a bit high, this is likely from the pita (which is stored in a brine) and the garbanzo beans. Soaking your own garbanzo beans can be done, but it takes some time (multiple days) to soak them well enough. Would be cheaper and healthier though, but not nearly as convenient.
Any questions? Send me a note, or leave a comment below and I'll reply back to you ^__^
Category Photography / Tutorials
Species Unspecified / Any
Size 1280 x 960px
File Size 171.5 kB
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