Wraps

Lemony Broccoli, Chickpea & Avocado Pita Sandwiches

Name: Lemony Broccoli, Chickpea & Avocado Pita Sandwiches
Prep time: 20 min
Cook time: 5 min
Total time: 25 min
Yield: 4 servings
Ingredients: 1 bunch of broccoli, florets removed and sliced thin; 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas; ⅓ cup oil-packed sun-dried tomatoes, rinsed and chopped; ⅓ cup finely chopped red onion; ⅓ cup crumbled feta cheese or thinly sliced Kalamata olives; 3 medium avocados, or about ¾ cup of your favorite hummus; Salt, to taste; 4 whole grain pita breads, or 4 large, thick slices of hearty whole grain bread; DRESSING; ¼ cup olive oil; 2 tablespoons lemon juice, to taste; 1 ½ teaspoons Dijon mustard; 1 ½ teaspoons honey or maple syrup, to taste; 1 clove garlic, pressed or minced; ¼ teaspoon salt, to taste; Pinch red pepper flakes

4 servings

porce

20 minutes

aktivní čas

25 minutes

celkový čas

Začít vařit

Ingredience

1 bunch of broccoli, florets removed and sliced thin

1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas

⅓ cup oil-packed sun-dried tomatoes, rinsed and chopped

⅓ cup finely chopped red onion

⅓ cup crumbled feta cheese or thinly sliced Kalamata olives

3 medium avocados, or about ¾ cup of your favorite hummus

Salt, to taste

4 whole grain pita breads, or 4 large, thick slices of hearty whole grain bread

DRESSING

¼ cup olive oil

2 tablespoons lemon juice, to taste

1 ½ teaspoons Dijon mustard

1 ½ teaspoons honey or maple syrup, to taste

1 clove garlic, pressed or minced

¼ teaspoon salt, to taste

Pinch red pepper flakes

Pokyny

To prepare the broccoli chickpea salad: In a medium mixing bowl, combine all of the ingredients as listed. Toss to combine.

To prepare the lemon dressing: In a small liquid measuring cup or bowl, combine the ingredients as listed. Whisk the ingredients together until emulsified. Taste, and add additional salt if necessary. The dressing should be a little tart, but if it’s too tart, add a little more sweetener to balance the flavors. If it’s not tart enough for your liking, add a little more lemon juice.

Pour the dressing over the broccoli chickpea salad and toss to combine. Set the bowl aside to marinate while you work on the rest.

To make the mashed avocado, halve and pit the avocados, then scoop the flesh of the avocados into a bowl. Mash them with a pastry cutter or a fork until they are mostly mashed, and spreadable. Season with a pinch of salt, and add more to taste.

To prepare the pita breads, warm them for a few minutes in the oven, or in a toaster oven, or even in the microwave. (If you’re using slices of bread, pop them in the toaster until golden.)

Spread mashed avocado (or hummus) over one-half of the top surface of each pita round, and cover the other half with a few generous spoonfuls of broccoli chickpea salad. (If you’re serving on toast, spread avocado over the top surface of each slice, and spoon broccoli chickpea salad on top.) Serve immediately.

Výživové údaje

Velikost porce

1 sandwich

Kalorie

682

Celkový tuk

37.3 g

Nasycený tuk

5.4 g

Nenasycený tuk

Trans mastné kyseliny

0 g

Cholesterol

0 mg

Sodík

940.6 mg

Celkový obsah sacharidů

80.5 g

Vláknina

21.9 g

Celkové cukry

14.1 g

Bílkoviny

19.1 g