Pita Pocket Salad – Easy Mediterranean Chickpea Salad Wrap
A satisfying Mediterranean pita pocket salad loaded with chickpeas, crisp veggies, and feta, stuffed into a hummus-smeared pita pocket. A protein- and fiber-packed healthy vegetarian lunch you will make on repeat.
Servings: 4
Calories: 274kcal
Ingredients
Measurement Details: 1 cup = 240ml; 1 tbsp = 15ml; 1 tsp = 5ml;
- 1 cup spinach chopped, approx 35 grams
- 1.5 cups chickpeas cooked
- 8 olives chopped
- ½ cup red onion chopped, approx 50 grams
- ½ cup tomato chopped, approx 130 grams
- 2 cups cucumber chopped, approx 250 grams
- 1 tbsp olive oil
- 1.5 tbsp balsamic vinegar
- ¼ tsp salt or as needed
- ¾ tsp black pepper
- ½ cup feta cheese crumbled, approx 60 grams
- 2 pita pockets
- 4 tbsp roasted red bell pepper hummus or as needed
Instructions
- In a wide bowl, combine the spinach, chickpeas, onion, tomatoes, and cucumbers.
- Drizzle over the olive oil and balsamic vinegar, then season with salt and pepper. Add the feta cheese.
- Mix gently so the chunks stay intact.
- Split the pita pocket in half and generously spread hummus on the inside.
- Fill it with the prepared salad and enjoy your hummus pita pocket immediately.
Notes
- Gently mix the salad so feta does not disintegrate — you want those chunky, tangy pieces.
- When splitting the pita open to smear with hummus, be gentle. Lighter quinoa-based pitas can tear easily.
- Check the variations section for other ideas, and always adjust the quantities of salt, pepper, and dressing to your taste.
Nutrition
Calories: 274kcal | Carbohydrates: 32g | Protein: 10g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 17mg | Sodium: 869mg | Potassium: 386mg | Fiber: 6g | Sugar: 3g | Vitamin A: 1033IU | Vitamin C: 8mg | Calcium: 174mg | Iron: 2mg