Lemony Broccoli, Chickpea & Avocado Pita Sandwiches

• 份量: 4 servings
• 活動時間: 20 minutes
• 總時間: 25 minutes

食材

BROCCOLI CHICKPEA SALAD

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

EXTRAS

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

步驟

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.

營養

• 每份大小: 1 sandwich
• 卡路里: 682
• 總脂肪: 37.3 g
• 飽和脂肪: 5.4 g
• 反式脂肪: 0 g
• 膽固醇: 0 mg
• 鈉: 940.6 mg
• 總碳水化合物: 80.5 g
• 膳食纖維: 21.9 g
• 總糖: 14.1 g
• 蛋白質: 19.1 g