Grilled Chickpea Veggie Pita – Healthy & Flavorful Plant-Based Meal
Fresh, flavorful, and packed with wholesome ingredients, the Grilled Chickpea Veggie Pita offers a perfect balance of taste, texture, and nutrition. Combining hearty chickpeas with crisp vegetables and a soft, warm pita, this meal is satisfying enough for lunch or dinner while remaining light and wholesome. Grilling the chickpeas enhances their natural nutty flavor, while the medley of vegetables adds crunch and freshness.
Ideal for plant-based eaters, health-conscious food lovers, or anyone seeking a quick and nutritious meal, this pita sandwich transforms simple ingredients into a delicious and satisfying dish. The combination of protein from chickpeas, fiber from vegetables, and healthy fats from olive oil ensures you feel full and energized. Easy to prepare and fully customizable, the Grilled Chickpea Veggie Pita is a versatile recipe that works for meal prep, weeknight dinners, or casual gatherings with friends and family.
Ingredients Needed
The following ingredients make 2 servings of Grilled Chickpea Veggie Pita. Approximate calorie counts are included per ingredient.
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Canned chickpeas (drained & rinsed) | 1 cup | 270 |
| Olive oil | 1 tbsp | 120 |
| Garlic powder | ½ tsp | 2 |
| Smoked paprika | ½ tsp | 3 |
| Salt | ¼ tsp | 0 |
| Black pepper | ¼ tsp | 1 |
| Red bell pepper (sliced) | ½ cup | 25 |
| Cucumber (sliced) | ½ cup | 8 |
| Red onion (thinly sliced) | ¼ cup | 12 |
| Cherry tomatoes (halved) | ½ cup | 15 |
| Fresh spinach or mixed greens | 1 cup | 7 |
| Whole wheat pita | 2 | 240 |
| Tahini or yogurt sauce (optional) | 2 tbsp | 60 |
Step-by-Step Cooking Instructions
- Preheat the grill or skillet over medium heat.
- Prepare chickpeas: In a bowl, toss drained chickpeas with olive oil, garlic powder, smoked paprika, salt, and black pepper until evenly coated.
- Grill chickpeas: Spread chickpeas on a grill pan or skillet and cook for 8–10 minutes, stirring occasionally, until slightly charred and crispy.
- Grill vegetables: Toss red bell pepper slices lightly with olive oil and grill for 3–5 minutes until tender but still crisp.
- Warm pita: Heat whole wheat pita on the grill for 1–2 minutes per side until soft and slightly toasted.
- Assemble pita: Slice the pita in half and layer with fresh spinach or mixed greens, grilled chickpeas, red bell pepper, cucumber, red onion, and cherry tomatoes.
- Add sauce: Drizzle with tahini or yogurt sauce if desired.
- Serve immediately while warm and enjoy a flavorful, nutrient-packed meal.
Tips for Customizing the Recipe
- Protein boost: Add grilled tofu, tempeh, or shredded chicken for extra protein.
- Spice it up: Include a pinch of cayenne or chili powder in the chickpea seasoning for heat.
- Sauce variations: Use hummus, tzatziki, or avocado spread instead of tahini.
- Veggie swaps: Add zucchini, roasted eggplant, or carrots depending on seasonality and preference.
- Make it meal-prep friendly: Grill chickpeas and veggies in advance, store separately, and assemble pitas when ready to eat.
Nutritional Information (Per Serving – Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 380 |
| Carbohydrates | 52 g |
| Protein | 14 g |
| Fat | 13 g |
| Saturated Fat | 2 g |
| Fiber | 11 g |
| Sugar | 6 g |
Serving Suggestions
- Serve the pita with a side of roasted sweet potato fries or a simple green salad for a complete meal.
- Pair with a refreshing lemon-infused water or iced herbal tea for a light lunch.
- For a picnic or lunchbox, wrap the assembled pita in parchment paper for easy transport.
- Complement with a side of tzatziki or hummus for dipping.
Grilled Chickpea Veggie Pita
2
servings10
minutes15
minutes380
kcalIngredients
1 cup canned chickpeas (drained & rinsed)
1 tbsp olive oil
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp salt
¼ tsp black pepper
½ cup red bell pepper (sliced)
½ cup cucumber (sliced)
¼ cup red onion (thinly sliced)
½ cup cherry tomatoes (halved)
1 cup fresh spinach or mixed greens
2 whole wheat pitas
2 tbsp tahini or yogurt sauce (optional)
Directions
- Preheat grill or skillet over medium heat.
- Toss chickpeas with olive oil, garlic powder, smoked paprika, salt, and black pepper.
- Grill chickpeas for 8–10 minutes, stirring occasionally, until slightly charred.
- Toss red bell pepper slices with a little olive oil and grill 3–5 minutes until tender-crisp.
- Warm whole wheat pita on the grill for 1–2 minutes per side.
- Assemble pita: layer spinach, grilled chickpeas, bell pepper, cucumber, red onion, and cherry tomatoes.
- Drizzle with tahini or yogurt sauce if desired.
- Serve immediately.
Recipe Video
Notes
- Assemble fresh: Store chickpeas and grilled vegetables separately in the fridge to prevent the pita from becoming soggy.
Protein options: Add grilled tofu, tempeh, or shredded chicken for extra protein.
FAQs
1. Can I make this pita vegan?
Yes! Use tahini or hummus instead of yogurt-based sauces to keep it fully plant-based.
2. Can I use canned chickpeas?
Absolutely. Just drain and rinse them well before grilling for the best flavor and texture.
3. Can I bake the chickpeas instead of grilling?
Yes. Spread the chickpeas on a baking sheet and roast at 400°F (200°C) for 20–25 minutes, stirring halfway through, until crispy.
4. How can I make this pita spicier?
Add a pinch of cayenne, chili powder, or smoked paprika to the chickpeas for extra heat.
5. Can I prepare this ahead of time?
You can grill chickpeas and vegetables in advance and store them separately in airtight containers. Assemble the pita when ready to eat for the freshest taste.
Conclusion
The Grilled Chickpea Veggie Pita is a versatile, healthy, and delicious meal that brings together protein-rich chickpeas, crisp vegetables, and whole wheat pita in a satisfying combination. Quick to prepare and easily customizable, it’s perfect for plant-based eaters, busy weeknights, or meal prep enthusiasts. Bursting with flavor, texture, and nutrients, this pita proves that wholesome, simple ingredients can create a vibrant and indulgent meal that’s both filling and nourishing.
