Mediterranean Vegetable Sandwiches (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.
Prep time: 30 minutes
Makes 4 (1/2-pita) servings
1/2 small red onion, very thinly sliced
1 (15.5-ounce) can chickpeas, rinsed and drained
1 1/2 cups baby spinach
3 ounces reduced-fat feta cheese, crumbled (generous 1/3 cup)
1 medium cucumber, halved crosswise and thinly sliced lengthwise
1 large tomato, thinly sliced
2 roasted red peppers (from a jar), rinsed and cut into 1/4" slices
1/4 cup pitted kalamata olives, roughly chopped ( I omitted to lower the sodium)
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons red-wine vinegar
1/8 teaspoon ground cumin
2 (6") whole-grain pita breads, halved
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.
Per serving with pita:
9 g fat (2.5 g sat)
44 g carbohydrate
13 g protein
8 g fiber
770 mg sodium