Description
Sunshine in Your Pocket: Mediterranean Chopped Salad Pitas
Bright, fresh, and ready in 15 minutes, these Mediterranean Chopped Salad Pitas are like a little vacation in your lunchbox. Juicy tomatoes, crisp cucumbers, creamy feta, and hearty chickpeas tossed in a zesty lemon dressing—all stuffed into warm, soft pitas.
Ingredients
Salad:
-
1 (15 oz) can chickpeas, drained & rinsed
-
1 cup chopped romaine lettuce (or kale/spinach)
-
1 cup diced cucumber (English/Persian preferred)
-
1 cup diced tomatoes (grape, cherry, or heirloom)
-
½ red bell pepper, diced
-
¼ cup finely chopped red onion (optional: soak 10 min in ice water)
-
½ cup crumbled feta (or vegan alternative/avocado)
-
2 tbsp chopped fresh parsley
-
2 tbsp chopped fresh dill (optional)
Pitas:
-
4 pocket pitas, warmed
Lemon Dressing:
-
3 tbsp extra virgin olive oil
-
2 tbsp fresh lemon juice
-
1 small garlic clove, minced
-
½ tsp dried oregano
-
Salt & black pepper to taste
Instructions
Whisk or shake together olive oil, lemon juice, garlic, oregano, salt, and pepper until emulsified. Taste and adjust.
In a large bowl, combine chickpeas, lettuce, cucumber, tomatoes, bell pepper, red onion, feta, parsley, and dill.
Drizzle about ¾ of the dressing over the salad. Toss gently to coat everything. Add more dressing if needed.
Heat in a dry skillet or microwave until soft and pliable. This prevents tearing and makes them extra delicious.
Cut pitas to create an opening, gently open the pocket, and spoon in the chopped salad. Press lightly, but don’t overfill.
Notes
-
Pitas tearing? Warm them first, slice carefully, and gently open the pocket.
-
Meal prep: Keep salad undressed, store dressing separately, add herbs at assembly.
-
Watery salad: Salt and drain cucumbers, add tomatoes last, dress right before eating.
-
No chickpeas? White beans, butter beans, or lentils work perfectly.