Hemp Hummus Pita Pockets

Vegetarian Times

Ready in: 45 minutes
Servings: 2
Vegetarian
Vegan
Dairy Free
Very Popular

Ingredients

  • 1 ½ cups cooked chickpeas
    Pasta and Rice;Canned and Jarred;Ethnic Foods
  • ½ cup diced cucumber
    Produce
  • 2 tsp. minced garlic
    Produce
  • ¼ cup chopped green bell pepper
    Produce
  • 2 Tbs. chopped green onion
    Produce
  • 3 Tbs. hemp seeds
    Health Foods
  • 2 Tbs. lemon juice
    Produce
  • ½ tsp. olive oil
    Oil, Vinegar, Salad Dressing
  • ¼ cup chopped parsley
    Produce;Spices and Seasonings
  • 1 whole-wheat pita
    Bakery/Bread
  • ½ cup diced tomato
    Produce

Steps

  • Bring chickpeas, garlic, and 1/2 cup water to a boil in small saucepan. Cook 1 minute, remove from heat, and coarsely mash. Stir in hemp seeds and lemon juice; season with salt and pepper, if desired. Cool.
  • Combine cucumber, tomato, bell pepper, parsley, green onion, lemon juice, and oil in small bowl; season with salt and pepper, if desired.
  • Fill 1/2 whole-wheat pita with 1/3 cup hummus and 1/2 cup cucumber salad.

Nutrition

  • Calories: 445.68  cal  (22.28%)
  • Fat: 15.05  g  (23.16%)
  • Saturated Fat: 1.25  g  (7.83%)
  • Carbohydrates: 56.8  g  (18.93%)
  • Sugar: 8.4  g  (9.33%)
  • Cholesterol: 0.0  mg  (0.0%)
  • Sodium: 167.58  mg  (7.29%)
  • Protein: 23.02  g  (46.04%)
  • Vitamin K: 147.78  µg  (140.74%)
  • Manganese: 1.56  mg  (78.06%)
  • Folate: 248.71  µg  (62.18%)
  • Phosphorus: 518.18  mg  (51.82%)
  • Vitamin C: 40.52  mg  (49.12%)
  • Fiber: 12.14  g  (48.57%)
  • Iron: 7.93  mg  (44.06%)
  • Copper: 0.56  mg  (28.24%)
  • Vitamin A: 1245.68  IU  (24.91%)
  • Vitamin B1: 0.35  mg  (23.62%)
  • Magnesium: 82.82  mg  (20.71%)
  • Potassium: 642.43  mg  (18.36%)
  • Vitamin B6: 0.32  mg  (16.04%)
  • Zinc: 2.4  mg  (16.03%)
  • Calcium: 146.52  mg  (14.65%)
  • Vitamin B3: 2.28  mg  (11.4%)
  • Vitamin B2: 0.19  mg  (11.04%)
  • Selenium: 5.04  µg  (7.2%)
  • Vitamin B5: 0.67  mg  (6.65%)
  • Vitamin E: 0.99  mg  (6.57%)

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