Bean and Veggie Pitas Recipe

Nutrition Facts

  • One serving:
  • (2 filled pita halves with about 1-1/2 tablespoons dressing)
  • Calories:
  • 464
  • Fat:
  • 10 g
  • Saturated Fat:
  • 1 g
  • Cholesterol:
  • 0 mg
  • Sodium:
  • 885 mg
  • Carbohydrate:
  • 81 g
  • Fiber:
  • 7 g
  • Protein:
  • 20 g
  • Diabetic Exchange:
  • 3 starch, 2 lean meat, 2 fat, 1 vegetable.


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Bean and Veggie Pitas

Light & Tasty

Renée Flott of Emporia, Kansas uses a zippy Dijon dressing to pull together the satisfying flavors in this Tex-Mex treat. "My husband, Eric, loves it!" she writes. "We like to top these sandwiches with a bit of shredded cheddar cheese."

SERVINGS: 6

CATEGORY: Salads

METHOD:

TIME: Prep/Total Time: 20 min.

Ingredients:

  • 2 cups thinly sliced red cabbage
  • 1-1/2 cups canned red beans, rinsed and drained
  • 1 can (10 ounces) diced tomatoes and green chilies, drained
  • 1 cup fresh or frozen corn
  • 1/2 cup diced zucchini
  • 1/2 cup diced yellow summer squash
  • 1/4 cup finely chopped onion
  • 1 tablespoon minced fresh cilantro or parsley
  • 1 tablespoon lime juice
  • DIJON DRESSING:
  • 3 tablespoons olive or canola oil
  • 3 tablespoons red wine vinegar or cider vinegar
  • 3 tablespoons Dijon mustard
  • 2 tablespoons honey
  • 1 tablespoon lime juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon cayenne pepper
  • 6 whole wheat pita 6 inches), halved
  • 12 lettuce leaves

Directions:

In a bowl, combine the first nine ingredients; set aside. In a jar with tight-fitting lid, combine the oil, vinegar, mustard, honey, lime juice, garlic powder, salt, cumin and cayenne; shake well. Line pita halves with lettuce; fill each with about 1/3 cup vegetable mixture. Drizzle with dressing. Yield: 6 servings.

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