Mediterranean Vegetable Sandwiches (Phase 2)
Description
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
Ingredients
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
Cayenne
2 (6") whole-grain pita breads, halved
Instructions
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.
Nutritional information
Per serving with pita:
290 calories
9 g fat (2.5 g sat)
44 g carbohydrate
13 g protein
8 g fiber
770 mg sodium
