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Veggie & Hummus Pitas with Spicy Navy Bean Hummus – vegetarian recipe
Stav Kogan

Veggie & Hummus Pitas with Spicy Navy Bean Hummus

Tired of the same old sad desk lunch? These vibrant Veggie & Hummus Pitas are a flavor explosion, packed with crisp, marinated vegetables and a creamy, homemade Spicy Navy Bean Hummus. The perfect make-ahead meal that's as nutritious as it is delicious.
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Prep Time 20 minutes
Total Time 2 hours 20 minutes
Servings: 2 sandwiche
Calories: 166
Ingredients Method Nutrition

Ingredients
  

  • For the Spicy Navy Bean Hummus
  • 1 15-ounce can navy or cannellini beans, rinsed and drained / 425g (15 oz)
  • 1/4 cup (960 ml) bottled fat-free Italian salad dressing / 60 ml (2 fl oz)
  • 1 tablespoon spicy brown mustard / 15 ml (0.5 fl oz)
  • For the Veggie Sandwiches
  • 1 cup (240 ml) chopped yellow summer squash or zucchini / 150g (5.3 oz)
  • 3/4 cup chopped broccoli / 70g (2.47 oz)
  • 2/3 cup seeded and chopped roma tomatoes / 120g (4.2 oz)
  • 8 pitted kalamata or ripe olives, chopped
  • 2 tablespoons snipped fresh Italian parsley / 5g (0.18 oz)
  • 2 tablespoons (30 ml / 1 fl oz) bottled fat-free Italian salad dressing / 30 ml (1 fl oz)
  • 1/2 cup Spicy Navy Bean Hummus / 120g (4.2 oz)
  • 2 6-inch whole wheat pita bread rounds, halved, or 4 6-inch whole wheat tortillas
  • 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 (3.17 oz) of chickpeas or some crumbled feta cheese to the vegetable mixture.
  • 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.

Method
 

  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 (30 ml / 1 fl oz) 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 (1.06 oz) 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.
  10. 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.

Nutrition

Calories: 166kcalCarbohydrates: 31gProtein: 7gFat: 2g

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