Mediterranean Veggie Pita Sandwich Recipes

MEDITERRANEAN VEGETABLE PITAS

Mediterranean Vegetable Pitas image

Craving a fast and healthy meal? This one packs tomato, cucumber, onion and olives. Add a touch of cayenne for a punch. -Ivy Abbadessa, Loxahatchee, Florida

Provided by Taste of Home

Categories Lunch

Time 20m

Yield 4 servings.

Number Of Ingredients 14

Ingredients

1/4 cup olive oil
2 tablespoons balsamic vinegar
2 teaspoons grated lemon zest
2 teaspoons minced fresh oregano or 1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon pepper
1/8 teaspoon cayenne pepper, optional
1 large tomato, chopped
1 cup chopped seeded cucumber
1/2 cup chopped red onion
1 can (2-1/4 ounces) sliced ripe olives, drained
2 cups torn romaine
8 whole wheat pita pocket halves
1/2 cup crumbled feta cheese

Steps:

In a large bowl, whisk the first six ingredients until blended; if desired, stir in cayenne. Add tomato, cucumber, onion and olives; toss to coat. Refrigerate until serving., To serve, add lettuce to vegetables; toss to combine. Spoon into pita halves; sprinkle with cheese.

Nutrition Facts : Calories 354 calories, Fat 19g fat (4g saturated fat), Cholesterol 8mg cholesterol, Sodium 580mg sodium, Carbohydrate 39g carbohydrate (5g sugars, Fiber 7g fiber), Protein 9g protein.

MEDITERRANEAN VEGGIE PITA

Mediterranean Veggie Pita image

This is a tasty and quick lunch idea. They're also good with chicken or tuna added for some extra protein; a healthy vegetarian option that you can throw together for an easy and delicious lunch.

Provided by PSU Lioness

Categories Lunch/Snacks

Time 8m

Yield 1 serving(s)

Number Of Ingredients 7

Ingredients

1 whole wheat pita bread, cut in half
2 tablespoons hummus
1 large roasted red pepper, sliced
1 tablespoon crumbled feta
1 tablespoon black olives
5 slices cucumbers
1/4-1/2 cup mixed greens

Steps:

Split open a whole-wheat pita half and spread one side with hummus.
Add roasted red pepper, crumbled feta, black olives, cucumber, and a small handful of mixed greens.
Another yummy option would be to add chopped artichoke hearts.

Nutrition Facts : Calories 262.4, Fat 7.6, SaturatedFat 2.3, Cholesterol 8.7, Sodium 626, Carbohydrate 42.1, Fiber 7, Sugar 1.7, Protein 10.4

MEDITERRANEAN VEGGIE SANDWICH

Mediterranean Veggie Sandwich image

This could be a copy cat recipe for Panera Bread's Mediterranean Veggie Sandwich, however, this is a little lower in calories and fat with the few changes I've done. I suggest using a dense thicker bread for this sandwich, it holds up better. You can substitute your favorite flavor of hummus.

Provided by nanner18411

Categories Lunch/Snacks

Time 10m

Yield 1 Sandwich, 1 serving(s)

Number Of Ingredients 9

Ingredients

2 slices whole wheat panini style bread (or whatever flavor you prefer)
2 tablespoons sundried tomato basil hummus
1 green lettuce leaf
6 slices cucumbers (skin on)
1/2 cup baby spinach leaves
1 roasted red pepper, sliced into strips
2 slices red onions (optional)
2 slices tomatoes
1 tablespoon crumbled feta cheese

Steps:

Wash and dry lettuce and spinach and set aside.
Spread each slice of bread with hummus.
Lay lettuce leaf on one slice of bread.
Top with cucumbers, spinach, roasted pepper, onion (if using) and tomato.
Sprinkle with feta cheese.
Top with other slice of bread.

MEDITERRANEAN VEGETABLE SANDWICHES

Mediterranean Vegetable Sandwiches image

A Mediterranean-Style Sandwich from the South Beach Diet's "Daily Dish" (Phase 2). The bright colors and flavors of this overstuffed sandwich reflect the sunny region it's named for. Soaking the onions in ice water tames the bite; try this technique for salads too. If you're on Phase 1, skip the pita and eat the filling as a salad.

Provided by WendyMaq

Categories Lunch/Snacks

Time 30m

Yield 4 serving(s)

Number Of Ingredients 13

Ingredients

1/2 small red onion, very thinly sliced
1 (15 1/2 ounce) can chickpeas, rinsed and drained
1 1/2 cups Baby Spinach
1/3 cup reduced-fat feta cheese, crumbled
1 medium cucumber, halved crosswise and thinly sliced lengthwise
1 large tomatoes, thinly sliced
2 roasted red peppers, rinsed and cut into 1/4-inch slices (from a jar)
1/4 cup kalamata olive, pitted and roughly chopped
1 tablespoon extra virgin olive oil
1 1/2 teaspoons red wine vinegar
1/8 teaspoon ground cumin
cayenne
2 (6 inch) whole grain pita, halved

Steps:

Place onion in a small bowl and cover with ice water, let sit for 10 minutes.
Drain onion, pat dry, and place in a medium bowl. Add chickpeas, spinach, feta, cucumber, tomato, peppers, olives, oil, vinegar, and cumin; stir gently to combine. Season with cayenne to taste.
Fill pita halves with vegetable mixture and serve.

Nutrition Facts : Calories 252.1, Fat 6.3, SaturatedFat 0.9, Sodium 526.6, Carbohydrate 42.8, Fiber 8, Sugar 3, Protein 8.9

MEDITERRANEAN PITA POCKET SANDWICHES

Mediterranean Pita Pocket Sandwiches image

This is such a great recipe for parties or picnic or even as a quick lunch. Easy to assemble and very healthy and tasty.

Provided by Nadia Melkowits

Categories Lunch/Snacks

Time 20m

Yield 4 pitas, 4 serving(s)

Number Of Ingredients 14

Ingredients

1/2 cup sour cream
1/2 cup plain low-fat yogurt
1/2 cup cucumber, peeled, shredded and squeezed as dry as possible
2 teaspoons lemon juice
1/2 cup crumbled feta (optional)
2 garlic cloves, minced
2 garlic cloves, minced
4 large pita bread
2 tablespoons olive oil
1 large onion, peeled and cut into chunky wedges
1 lb grilled chicken, bites (or roasted pulled pork)
1 teaspoon oregano
1 1/2 cups shredded romaine lettuce (optional)
1 cup cherry tomatoes, halved

Steps:

1. Adjust oven rack to middle position. Heat oven to 350 degrees.
2. In a small bowl, mix sour cream, yogurt, cucumber,lemon juice, 2 minced garlic clove, feta, pepper to taste;.
3. Wrap pitas in foil and Place in oven; bake until warm and pliable, 5 minutes. Cut in half.
4. Meanwhile, heat oil in a large skillet over high heat saute onion until golden brown. Add meat, oregano and remaining minced garlic; continue to saute for about 2 minutes.
To serve first fill pitas with lettuce, followed by meat, tomatoes and cucumber sauce.

Nutrition Facts : Calories 515.6, Fat 17.8, SaturatedFat 5.8, Cholesterol 113.3, Sodium 454.3, Carbohydrate 43, Fiber 2.6, Sugar 6.8, Protein 43.9

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