Tired of the same old sad desk lunch? Say hello to your new midday hero! These vibrant Veggie & Hummus Pitas are an absolute flavor explosion, packed with crisp, marinated vegetables and a creamy, homemade Spicy Navy Bean Hummus that you’ll want to put on everything. It’s the perfect make-ahead meal that’s as nutritious as it is delicious. Get ready to actually look forward to lunchtime!
Ingredients
• For the Spicy Navy Bean Hummus
• 1 15-ounce can navy or cannellini beans, rinsed and drained / 425g
• 1/4 cup bottled fat-free Italian salad dressing / 60 ml
• 1 tablespoon spicy brown mustard / 15 ml
• For the Veggie Sandwiches
• 1 cup chopped yellow summer squash or zucchini / 150g
• 3/4 cup chopped broccoli / 70g
• 2/3 cup seeded and chopped roma tomatoes / 120g
• 8 pitted kalamata or ripe olives, chopped
• 2 tablespoons snipped fresh Italian parsley / 5g
• 2 tablespoons bottled fat-free Italian salad dressing / 30 ml
• 1/2 cup Spicy Navy Bean Hummus / 120g
• 2 6-inch whole wheat pita bread rounds, halved, or 4 6-inch whole wheat tortillas
Instructions
1. To Make the Spicy Navy Bean Hummus
2. In a food processor, combine the rinsed and drained navy beans, Italian salad dressing, and spicy brown mustard.
3. Cover and process until completely smooth. Alternatively, mash the beans with a fork or potato masher in a bowl, then stir in the dressing and mustard until well combined.
4. To Make the Veggie Filling & Assemble
5. In a medium bowl, combine the chopped summer squash, broccoli, tomatoes, olives, and fresh parsley.
6. Drizzle with the 2 tablespoons of Italian salad dressing and toss gently to coat all the vegetables.
7. Cover the bowl and chill in the refrigerator for at least 2 hours, or up to 24 hours, to allow the flavors to marinate.
8. To assemble, spread about 2 tablespoons / 30g of the Spicy Navy Bean Hummus inside each pita half or onto one side of each tortilla.
9. Spoon the chilled vegetable mixture evenly into the pitas or onto the tortillas. If using tortillas, fold them in half or roll them up burrito-style.
Nutritional Information
• PER SANDWICH: 166 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 599 mg sodium, 31 g carb., 6 g fiber, 7 g pro.
Pro Tips
• The vegetable mixture and hummus can be made up to 24 hours in advance. Store them in separate airtight containers in the fridge for a super-fast lunch assembly.
• For an extra protein kick, add 1/2 cup / 90g of chickpeas or some crumbled feta cheese to the vegetable mixture.
• Don’t skip the chill time! Marinating the vegetables is key, as it allows them to soften slightly and absorb the zesty dressing, creating a much more flavorful sandwich.
• Customize your hummus by adding a clove of garlic, a pinch of red pepper flakes for more heat, or a squeeze of fresh lemon juice for brightness.
FAQ
Q: How can I add more protein to this veggie pita sandwich
A: To boost the protein content, you can add 1/2 cup of chickpeas or some crumbled feta cheese directly to the marinated vegetable mixture. The Spicy Navy Bean Hummus itself also provides a good source of plant-based protein.
Q: Can I use different vegetables or beans in this recipe
A: Absolutely! This recipe is very versatile. Feel free to swap the squash and broccoli with other crisp vegetables like chopped bell peppers, cucumber, or shredded carrots. For the hummus, cannellini beans are a perfect substitute for navy beans, or you could use chickpeas for a more traditional hummus.
Q: How do I meal prep these hummus pitas without them getting soggy
A: For best results, prepare the Spicy Navy Bean Hummus and the marinated vegetable mixture ahead of time and store them in separate airtight containers in the refrigerator for up to 24 hours. Assemble the pitas just before you’re ready to eat to ensure the bread stays fresh and doesn’t become soggy.
Q: Is this vegetarian pita recipe gluten-free
A: The hummus and marinated vegetable filling are naturally gluten-free. To make the entire meal gluten-free, simply substitute the whole wheat pitas with your favorite certified gluten-free pita bread or tortillas. You could also serve the filling and hummus as a delicious salad.
