The pantry chickpea pita
Golden chickpea patties, crunchy salad, and a tahini drizzle in a warm pita.
Fried falafel wrap
Chickpeas bring fiber, and measured seasoning lets you adjust sodium. Baking changes the cooking method, but a lower-fat result is not guaranteed against every falafel recipe.
same craving, a fresh ideaA closer look at the craving.
Chickpeas bring fiber, and measured seasoning lets you adjust sodium. Baking changes the cooking method, but a lower-fat result is not guaranteed against every falafel recipe.
A little more possibility.
A bean-centered pita with a manageable ingredient list.
The pantry chickpea pita
What you’ll need
Ingredients
Let’s do this
- 1
Heat the oven to 425°F and line a tray. Dry chickpeas very well with a clean towel, then mash with a fork until no whole chickpeas remain.
- 2
Mix in breadcrumbs, egg, parsley, garlic, cumin, coriander, and salt. Let stand for 5 minutes so the crumbs absorb moisture.
- 3
Shape into 8 small, firmly packed patties about 1/2 inch thick. Place on the tray and brush the tops with oil.
- 4
Bake for 22–25 minutes, carefully flipping after 15 minutes, until firm and golden. The egg-containing centers should reach 160°F.
- 5
Whisk tahini, lemon juice, and water into a sauce. Warm pitas, then fill with patties, cucumber-tomato salad, and drizzle.
Times are estimates; nutrition has not been calculated. Check ingredients and substitutions for your dietary needs and allergies.
Good questions.
These sources support general nutrition and food-safety principles. Comparisons depend on portions, brands, and preparation.
Another craving, another idea.
All 30 swaps ↗
The crispy-edge black bean burger
A golden-edged bean patty with crunchy lettuce and tomato in a whole-grain bun.
Black bean crunch fold
A crisp tortilla parcel filled with beans, cheese, and fresh toppings.
Big-crunch buffalo chicken wrap
The spicy-tangy wrap with a cooling yogurt sidekick.