This chickpea salad pita is one of my favorite go-to lunches. It’s quick, protein-packed, and entirely plant-powered—perfect for busy days. Instead of cooking, all you need is a can of chickpeas and a few simple ingredients. Even better, it’s high in fiber and bursting with flavor. Best of all, it’s flexible. Add your favorite veggies, adjust the seasoning, and enjoy a satisfying meal that comes together in minutes. And yes—that bite in the photo? Couldn’t wait. It’s that good.
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Prep Time |
5 - 7 Min
Servings |
2 (If making one serving, use slightly more than half the mash and save the rest for a snack or tomorrow’s lunch.)
Meal Type |
Ingredients
- 1 whole wheat pita
- 1 can organic chickpeas (aka garbanzo beans), drained and rinsed
- 1 T Dijon mustard to taste
- 1 T apple cider vinegar
- ¼–½ tsp curry powder, cumin, or turmeric (your call!)
- Handful of chopped spinach
- Handful of cherry tomatoes, halved
- Sprinkle of sea salt
Instructions
- Mash the chickpeas in a bowl using a pastry cutter or fork.
- Mix in mustard, vinegar, and your spice of choice to taste and preferred texture.
- Cut whole wheat pita in half and toast.
- Spoon 1/4 of the chickpea mash into each pita. Add some chopped spinach and tomatoes.
- Then make one more layer with remaining chickpea salad and veggies.
- Top with a pinch of sea salt and enjoy!
What's in this meal?
Beans • Leafy Greens • Other Veggies • Whole Grains • Spices
Fiber: 11g
|Protein: 14g
|Plant variety: 7
Nutrition info is approximate and based on common whole food ingredients. It’s meant to guide, not perfect.
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Why This Recipe Works
This Chickpea Salad Pita is plant-powered, protein-packed, and requires zero cooking. Chickpeas provide satisfying fiber and protein, while the fresh veggies bring crunch and flavor. It’s a quick, nourishing lunch that hits all the right notes—and it’s just as good the next day.
Swap It + Smart Tips
No spinach? Use arugula, romaine, or any leafy green.
Out of cherry tomatoes? Try shredded carrots, cucumber, or red bell pepper.
Want more flavor? Add a dash of hot sauce, a sprinkle of nutritional yeast, or some chopped pickles.
Pro Tip:
Mash your chickpeas with a pastry cutter—it’s faster than a fork and gives you the perfect texture.
Bonus Tip: Save the liquid from the can (aquafaba)! It makes a great plant-based egg substitute in dressings, pancakes, or even meringue.
Why It Matters
Choosing chickpeas over chicken or tuna helps reduce water use, greenhouse gas emissions, and animal suffering. Even one plant-powered lunch like this makes a difference—both for your body and the planet. Plus, this meal has no cholesterol and delivers a solid dose of fiber—something 95% of Americans aren’t getting enough of!
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Made it? Tag @PigsAreSmart or email us at hello@pigsaresmart.com—we love seeing your small steps!
