Mashed Chickpea Pitas

Mashed Chickpea PitasRecipe
Photo: John Autry; Styling: Cindy Barr
Pair this sandwich with a mixed green salad or cup of soup for a light dinner.


Serves 4 (serving size: 1 sandwich)

Recipe from

Cooking Light

Nutritional Information

Calories 185
Fat 1.6 g
Satfat 0.3 g
Monofat 0.3 g
Polyfat 0.5 g
Protein 9.5 g
Carbohydrate 33.4 g
Fiber 3.8 g
Cholesterol 0.0 mg
Iron 2.2 mg
Sodium 477 mg
Calcium 74 mg


2 garlic cloves, minced
6 tablespoons plain fat-free Greek yogurt, divided
2 tablespoons reduced-fat mayonnaise
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1 (15-ounce) can no-salt-added chickpeas, rinsed and drained
1/2 cup diced peeled English cucumber
1 tablespoon chopped fresh dill
1 carrot, shredded
2 (6-inch) pitas, cut in half
4 curly leaf lettuce leaves


1. Combine garlic, 5 tablespoons yogurt, and next 4 ingredients (through chickpeas) in a bowl; mash with a potato masher or fork until almost smooth or to desired consistency. Stir in cucumber and dill.

2. Combine remaining 1 tablespoon yogurt and carrot in a small bowl; stir well to coat.

3. Line each pita half with 1 lettuce leaf; fill with 1/2 cup chickpea mixture and 2 tablespoons carrot mixture.


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