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Photo: John Autry; Styling: Cindy Barr Photo by: Photo: John Autry; Styling: Cindy Barr

Mashed Chickpea Pitas

Pair this sandwich with a mixed green salad or cup of soup for a light dinner.

Cooking Light OCTOBER 2011

  • Yield: Serves 4 (serving size: 1 sandwich)

Ingredients

  • 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

Preparation

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.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 185
  • Fat: 1.6g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 0.3g
  • Polyunsaturated fat: 0.5g
  • Protein: 9.5g
  • Carbohydrate: 33.4g
  • Fiber: 3.8g
  • Cholesterol: 0.0mg
  • Iron: 2.2mg
  • Sodium: 477mg
  • Calcium: 74mg
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Mashed Chickpea Pitas recipe

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