Garbanzo Bean Pitas Recipe

Garbanzo Bean Pitas Recipe photo by Taste of Home

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This a wonderful meatless recipe for informal dinners and quick lunches alike. I add a little horseradish to my pitas for extra flair. —Susan LeBrun of Sulphur, Louisiana

This recipe is:

Healthy

Quick

Diabetic Friendly

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Garbanzo Bean Pitas Recipe

Prep/Total Time: 20 min.

Yield: 4 Servings

20 20

Ingredients

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1/2 cup fat-free mayonnaise
1 tablespoon water
2 tablespoons minced fresh parsley
2 tablespoons chopped walnuts
1 tablespoon chopped onion
1 garlic clove, minced
1/8 teaspoon pepper
2 whole wheat pita pocket halves
4 lettuce leaves
1/2 small cucumber, thinly sliced
1 small tomato, seeded and chopped
1/4 cup fat-free ranch salad dressing, optional

Directions

In a blender, combine the first eight ingredients; cover and process until blended. Spoon 1/3 cup bean mixture into each pita half. Top with lettuce, cucumber and tomato. Serve with ranch dressing if desired. Yield: 4 servings.

Nutritional Facts 1 filled pita half equals 241 calories, 6 g fat (trace saturated fat), 3 mg cholesterol, 552 mg sodium, 41 g carbohydrate, 8 g fiber, 9 g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1 fat.

Originally published as Garbanzo Bean Pitas in Light & Tasty June/July 2006, p25

Chopping Onions

I’ve found that the best way to chop onions with no tears is to place the cutting board on top of the stove and turn the vent fan on high. —Gloria D., Courtenay, British Columbia