Directions
Subtitle: A Whole-Wheat Gluten-free Vegetarian Snack
Description: This recipe is inspired by the rich and delicious flavors of the Mediterranean diet. It combines whole wheat pitas with hummus and various vegetables to create a satisfying snack that can be enjoyed by all ages.
Ingredients List:
1. Whole Wheat Flour (for the pitas)
2. Water (as needed for kneading)
3. Olive oil (for brushing onto the pitas before baking)
4. Chickpeas (or any other type of bean you prefer)
5. Garlic (optional but recommended)
6. Fresh parsley or cilantro (to garnish)
Instructions:
Step 1: Make the Dough – In a large bowl, mix together 1 cup of flour and ¾ teaspoon salt. Add water until the consistency becomes soft enough to form into balls when squeezed between your fingers. The amount of water will depend on how moist or dry you like your pitas to be. Cover and let rest for about 30 minutes.
Step 2: Knead the Dough – Divide the dough into four equal parts. With each part, roll out into a thin rectangle using a rolling pin. Then fold the long side over to form a triangle shape. Repeat this process until all four parts have been formed into triangles. Set aside.
Step 3: Make the Hummus – Soak chickpeas in cold water for at least 2 hours, changing the water once or twice during this time. After soaking, drain the chickpeas well and rinse them under running water. Place the drained chickpeas in a food processor along with ¼ teaspoon garlic powder, if desired, and puree until smooth. Add olive oil slowly while blending until incorporated. Season with salt and pepper as needed.
Step 4: Assemble the Pockets – Preheat the oven to 400°F (200°C). Brush the oil evenly onto the surface of each pita triangle. Place one layer of cooked vegetable mixture onto the bottom half of each pita. Top with another layer of cooked vegetable mixture, then place a small portion of hummus on top of each pocket. Roll up each pita pocket tightly, ensuring that no filling leaks out. Bake the pockets for 10-12 minutes, until golden brown and crisp on the outside. Serve warm and enjoy!
Direction: Follow the steps above in order to prepare this delicious Mediterranean-inspired gluten-free veggie pita pocket meal.
Number of Servings: This recipe makes 8 servings.
Difficulty Level: This recipe is easy to make and suitable for people of all skill levels.
Nutrition Facts per serving (excluding optional ingredients): Calories – 120, Protein – 4 grams, Total Carbohydrate – 21 grams, Dietary Fiber – 2 grams, Saturated Fat – 0 grams, Trans Fat – 0 grams, Cholesterol – 0 milligrams, Iron – 0.2 mg, Folate – 3 micrograms, Vitamin A – 0 IU, Vitamin C – 0 mg, Thiamin (B1) – 0 mg, Riboflavin (B2) – 0 mg, Niacin (B3) – 0 mg, Vitamin B6 – 0 mg, Vitamin B12 – 0 micrograms, Biotin – 0 mg, Pantothenic Acid (B5) – 0 mg, Potassium – 140 mg, Magnesium – 30 mg, Calcium – 100 mg, Phosphorus – 110 mg, Sulfur – 0 mg, Zinc – 0 mg, Copper – 0 mg, Manganese – 0 mg, Selenium – 0 micrograms, Chromium – 0 micrograms, Molybdenum – 0 micrograms, Iodine – 0 micrograms, Antimony – 0 micrograms
Steps
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1
Done
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Step 1: Make the Dough - In a large bowl, mix together 1 cup of flour and ¾ teaspoon salt. Add water until the consistency becomes soft enough to form into balls when squeezed between your fingers. The amount of water will depend on how moist or dry you like your pitas to be. Cover and let rest for about 30 minutes. |
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2
Done
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Step 2: Knead the Dough - Divide the dough into four equal parts. With each part, roll out into a thin rectangle using a rolling pin. Then fold the long side over to form a triangle shape. Repeat this process until all four parts have been formed into triangles. Set aside. |
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3
Done
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Step 3: Make the Hummus - Soak chickpeas in cold water for at least 2 hours, changing the water once or twice during this time. After soaking, drain the chickpeas well and rinse them under running water. Place the drained chickpeas in a food processor along with ¼ teaspoon garlic powder, if desired, and puree until smooth. Add olive oil slowly while blending until incorporated. Season with salt and pepper as needed. |
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4
Done
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Step 4: Assemble the Pockets - Preheat the oven to 400°F (200°C). Brush the oil evenly onto the surface of each pita triangle. Place one layer of cooked vegetable mixture onto the bottom half of each pita. Top with another layer of cooked vegetable mixture, then place a small portion of hummus on top of each pocket. Roll up each pita pocket tightly, ensuring that no filling leaks out. Bake the pockets for 10-12 minutes, until golden brown and crisp on the outside. Serve warm and enjoy! |
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5
Done
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0.2 mg, Folate – 3 micrograms, Vitamin A – 0 IU, Vitamin C – 0 mg, Thiamin (B1) – 0 mg, Riboflavin (B2) – 0 mg, Niacin (B3) – 0 mg, Vitamin B6 – 0 mg, Vitamin B12 – 0 micrograms, Biotin – 0 mg, Pantothenic Acid (B5) – 0 mg, Potassium – 140 mg, Magnesium – 30 mg, Calcium – 100 mg, Phosphorus – 110 mg, Sulfur – 0 mg, Zinc – 0 mg, Copper – 0 mg, Manganese – 0 mg, Selenium – 0 micrograms, Chromium – 0 micrograms, Molybdenum – 0 micrograms, Iodine – 0 micrograms, Antimony – 0 micrograms |
