Chick Pea Salad in Pita Bread

Preparation info

  • Makes


    Generous Sandwiches
    • Difficulty


Appears in

Lighter, Quicker, Better: Cooking for the Way We Eat Today

Lighter, Quicker, Better

By Richard Sax and Marie Simmons

Published 2000

  • About

Canned chick peas are the basis of a quick Middle Eastern-style salad, which can be stuffed into pita bread and moistened with seasoned yogurt. The yogurt dressing stands in for the fat-rich tahini usually included in hummus.


  • 1 can (19 ounces) chick peas, drained and rinsed
  • ½ cup finely chopped parsley
  • 3 tablespoons fresh lemon juice, or more to taste
  • 1 tablespoon extra virgin olive oil
  • ½ garlic clove, crushed
  • Salt and Freshly ground pepper
  • 4 cups mixed salad greens, torn into bite-size pieces
  • ½ cup thinly sliced seedless or seeded cucumber
  • ½ cup slivered red onion
  • ½ cup diced ripe tomato
  • 4 whole wheat pita breads, 1 edge slit and pockets opened
  • ½ cup lowfat yogurt
  • ½ garlic clove, crushed
  • Pinch ground cumin
  • Hot pepper sauce


    • Combine the chick peas, parsley, lemon juice, olive oil, and garlic, and salt and pepper to taste in a large bowl. Stir to blend. (The chick pea mixture can be prepared 1 day ahead.)
    • Just before serving, add the salad greens, cucumber, red onion, and tomato to the chick peas and toss to combine. Correct the seasonings, adding more lemon juice and/or salt and pepper to taste. With tongs, stuff the mixture into each pita.
    • Stir the yogurt, garlic, cumin, and a dash of hot pepper sauce together in a small bowl. Drizzle a little into each sandwich and serve.