Hummus Pita Sandwiches

Hummus Pita Sandwiches

Hummus Pita Sandwiches

Hummus, made of mashed, cooked garbanzo beans, has Mediterranean origins. Although hummus is used as a protein-packed sandwich spread in this recipe, it is also a healthful dip for crudites or wedges of toasted pita bread.


Makes 4 servings


2 tablespoons sesame seeds
1 can (15 ounces) chickpeas, undrained
1 to 2 cloves garlic, peeled
1/4 cup loosely packed parsley sprigs
3 tablespoons fresh lemon juice
1 tablespoon olive oil
1/4 teaspoon black pepper
4 rounds pita bread
2 medium tomatoes, thinly sliced
1 medium cucumber, sliced
1 cup alfalfa sprouts, rinsed and drained
2 tablespoons crumbled feta cheese


  1. Toast sesame seeds in small nonstick skillet over medium heat until lightly browned, stirring frequently. Remove from skillet and cool. Drain chickpeas; reserve liquid.
  2. Place garlic in food processor. Process until minced. Add chickpeas, parsley, lemon juice, olive oil and pepper. Process until almost smooth, scraping sides of bowl once. If mixture is very thick, add 1 to 2 tablespoons reserved chickpea liquid. Pour hummus into medium bowl. Stir in sesame seeds.
  3. Cut pita breads in half. Spread about 3 tablespoons hummus in each pita bread half. Divide tomatoes, cucumber slices and alfalfa sprouts evenly among pita breads. Sprinkle with feta cheese.

Nutritional Information

Sodium 758 mg
Protein 15 g
Fiber 11 g
Carbohydrate 67 g
Cholesterol 7 mg
Saturated Fat 2 g
Total Fat 11 g
Calories from Fat 22 %
Calories 402

Dietary Exchange

Vegetable 1
Starch 4
Fat 2

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