Ingredients
- Canned Chickpeas (Garbanzo Beans): 1 can (15 ounces / 425g), rinsed and drained – The star protein, providing a hearty and satisfying texture.
- Ripe Avocado: 1 large or 2 small, pitted and flesh scooped out – For that essential creamy, rich base and healthy fats.
- Red Onion: 1/4 cup, finely chopped – Adds a sharp, piquant crunch and color.
- Fresh Cilantro (or Parsley): 1/4 cup, chopped – Brings a burst of fresh, herbaceous flavor. Parsley is a great alternative if you’re not a cilantro fan.
- Lemon Juice: 2 tablespoons, freshly squeezed – Provides brightness, tang, and helps keep the avocado from browning too quickly.
- Extra Virgin Olive Oil: 1 tablespoon (optional, for extra richness) – Enhances the flavor and creaminess.
- Cumin Powder: 1/2 teaspoon – Adds a warm, earthy, slightly smoky depth.
- Salt: 1/2 teaspoon, or to taste – Essential for bringing out all the flavors.
- Black Pepper: 1/4 teaspoon, freshly ground, or to taste – For a gentle kick.
- Pita Breads: 4 whole wheat or white, warmed – The perfect vessel for your delicious filling.
- Optional additions for filling/garnish: Pinch of red pepper flakes for heat, a clove of garlic (minced) for extra zing, a handful of baby spinach or arugula for added greens.
Instructions
- Prepare the Chickpeas: In a medium-sized mixing bowl, add the rinsed and drained chickpeas. Using a fork or a potato masher, gently mash about half to three-quarters of the chickpeas. You want some texture, so leave some whole or partially mashed. This creates a great base that holds together well but still has some bite.
- Add Avocado and Mash: Add the scooped-out avocado flesh to the bowl with the mashed chickpeas. Using the same fork or masher, mash the avocado into the chickpeas until it’s mostly smooth but still has a few small chunks for texture. The goal is a creamy, slightly chunky mixture.
- Incorporate Flavorings: Add the finely chopped red onion, chopped fresh cilantro (or parsley), freshly squeezed lemon juice, optional olive oil, cumin powder, salt, and black pepper to the bowl.
- Mix Well: Stir everything together thoroughly until well combined. Taste the mixture and adjust seasonings if necessary. You might want a bit more salt, lemon juice, or cumin depending on your preference. This is the perfect time to add a pinch of red pepper flakes if you like a little heat.
- Warm the Pitas (Optional but Recommended): While you can serve the filling in room temperature pitas, warming them elevates the experience. You can warm them in a toaster, a dry skillet over medium heat for about 30 seconds per side, or briefly in an oven or microwave.
- Assemble the Pitas: Carefully cut the warmed pitas in half to create pockets, or if using pocketless pitas, you can serve the filling on top. Generously stuff each pita half with the avocado chickpea mixture. If desired, you can add a few leaves of baby spinach or arugula into the pita before adding the filling for extra greens and a peppery note.
- Serve Immediately: Enjoy your delicious and healthy Avocado Chickpea Pitas right away for the best flavor and texture.
Nutrition
- Serving Size: one normal portion
- Calories: 450
- Fat: 20g
- Fiber: 14g
- Protein: 12g