Bean and Vegetable Pitas

Bean and Vegetable Pitas Image by: Bean and Vegetable Pitas Author: Canadian Living

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: February 2004

Ingredients

  • 1 cup low-fat plain yogurt
  • 1 can white kidney bean drained and rinsed
  • 2 tablespoons lemon juice
  • 2 tablespoons vegetable oil
  • 1 1/2 teaspoon ground cumin
  • 2 cloves garlic minced
  • 1 onion sliced
  • 1 sweet red pepper sliced
  • 1 zucchini sliced
  • 2 carrots sliced
  • 1 tablespoon chili powder
  • 1/4 teaspoon salt
  • 2 tablespoons fresh parsley chopped
  • 4 whole wheat pita pockets

Method

Place yogurt in cheesecloth-lined sieve set over bowl; set aside to drain.

In food processor, whirl together beans, lemon juice, 1 tbsp (15 mL) water, 1 tbsp (15 mL) of the oil and 1 tsp (5 mL) of the cumin; stir in garlic. Set aside.

In large nonstick skillet, heat remaining oil over medium heat; fry onion, red pepper, zucchini, carrots, chili powder, salt and remaining cumin until tender, about 5 minutes.

Stir parsley into drained yogurt. Cut top third off each pita. Line bottom of large piece with cut top. Spread bean mixture over 1 inside of each pita; fill with vegetable mixture and yogurt.

Nutritional facts <b>Per serving:</b> about

  • Sodium 895 mg
  • Protein 17 g
  • Calories 411.0
  • Total fat 10 g
  • Cholesterol 4 mg
  • Saturated fat 2 g
  • Total carbohydrate 67 g

%RDI

  • Iron 34.0
  • Fibre 0.0
  • Folate 56.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 17.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 111.0
  • Vitamin C 100.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Bean and Vegetable Pitas

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