Best 2 Garbanzo Bean Pitas Recipes

Get ready to embark on a culinary adventure with our exploration of the best recipes for garbanzo bean pitas! These versatile flatbreads, also known as hummus pitas or chickpea pitas, are a delightful fusion of Mediterranean flavors and healthy ingredients. Whether you're a seasoned cook or just starting out, we've got you covered with a carefully curated selection of recipes that cater to every taste and skill level. From classic pita pockets stuffed with your favorite fillings to innovative variations that add a unique twist, our article will guide you through the process of creating mouthwatering garbanzo bean pitas that will impress your family and friends. So, gather your ingredients, prepare your kitchen, and let's dive into the world of garbanzo bean pita perfection!

Check out the recipes below so you can choose the best recipe for yourself!

MOROCCAN GARBANZO BEAN AND FETA PITAS

Moroccan Garbanzo Bean and Feta Pitas image

From an old Bon Appetit...and posted for ZWT #6. This makes a delicious summer lunch or light dinner. As an alternative eat it as a salad instead of stuffing the pitas. Serve with: Romaine salad and bowls of mixed green and black olives.

Provided by CaliforniaJan

Categories Lunch/Snacks

Time 30m

Yield 4 serving(s)

Number Of Ingredients 14

Ingredients

1/2 cup olive oil
1/3 cup white wine vinegar
1 tablespoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
1 (15 ounce) can garbanzo beans, drained (chickpeas)
1 1/2 cups coarsely chopped seeded tomatoes
1 1/2 cups coarsely chopped seeded peeled cucumbers
1 cup coarsely crumbled feta cheese
1/2 cup chopped red onion
1/3 cup chopped fresh Italian parsley
4 whole pita bread rounds, halved crosswise
plain yogurt

Steps:

To make the vinaigrette, whisk together olive oil, white wine vinegar, and spices in medium bowl. Place drained garbanzo beans in large bowl and mix in enough vinaigrette to coat. Let stand 20 minutes or up to several hours to allow flavors to blend.
Add tomatoes, cucumbers, feta cheese, red onion, and parsley to garbanzo beans. Mix in additional vinaigrette to coat. Season bean salad to taste with salt and pepper. Fill pita halves with bean salad and top with dollop of yogurt. Place 2 pita halves on each of 4 plates; pass remaining vinaigrette separately.

Nutrition Facts : Calories 664.5, Fat 37.5, SaturatedFat 9.6, Cholesterol 33.4, Sodium 1069, Carbohydrate 66.3, Fiber 8, Sugar 5.7, Protein 17.6

GARBANZO BEAN PITAS

Garbanzo Bean Pitas image

This a wonderful meatless recipe for informal dinners and quick lunches alike. I add a little horseradish to my pitas for extra flair. -Susan LeBrun of Sulphur, Louisiana

Provided by Taste of Home

Categories Lunch

Time 20m

Yield 4 servings.

Number Of Ingredients 13

Ingredients

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1/2 cup fat-free mayonnaise
1 tablespoon water
2 tablespoons minced fresh parsley
2 tablespoons chopped walnuts
1 tablespoon chopped onion
1 garlic clove, minced
1/8 teaspoon pepper
4 whole wheat pita pocket halves
4 lettuce leaves
1/2 small cucumber, thinly sliced
1 small tomato, seeded and chopped
1/4 cup fat-free ranch salad dressing, optional

Steps:

In a blender, combine the first eight ingredients; cover and process until blended. Spoon 1/3 cup bean mixture into each pita half. Top with lettuce, cucumber and tomato. Serve with ranch dressing if desired.

Nutrition Facts : Calories 241 calories, Fat 6g fat (0 saturated fat), Cholesterol 3mg cholesterol, Sodium 552mg sodium, Carbohydrate 41g carbohydrate (6g sugars, Fiber 8g fiber), Protein 9g protein. Diabetic Exchanges

Tips:

Prep the Beans: Before starting, soak the garbanzo beans overnight or for at least 8 hours. This softens them and reduces cooking time.
Cook the Beans Perfectly: Use a pressure cooker to save time and ensure the beans are evenly cooked. Alternatively, boil them in a pot for about an hour.
Season the Beans Well: Don't skimp on the spices and herbs when flavoring the beans. A good combination includes garlic, cumin, paprika, and salt.
Make a Smooth Puree: Use a food processor or high-powered blender to create a smooth and creamy bean puree. This will ensure a consistent texture in your pita bread.
Use the Right Flour: All-purpose flour works well for these pitas, but you can also experiment with whole wheat or gluten-free flour.
Knead the Dough Properly: Knead the dough until it becomes smooth and elastic. This helps develop the gluten and gives the pita bread its characteristic chewy texture.
Proof the Dough: Allow the dough to rise in a warm place until it doubles in size. This ensures the pita bread rises properly during baking.
Cook the Pitas Evenly: Cook the pita bread in a hot skillet or griddle over medium heat. Flip them frequently to ensure they cook evenly on both sides.
Serve Fresh: Pita bread is best served fresh out of the oven. Store any leftovers in an airtight container at room temperature.

Conclusion:

With these delicious and nutritious garbanzo bean pita bread recipes, you can enjoy a healthier and more flavorful alternative to traditional wheat pitas. Feel free to experiment with different spices and herbs to create unique flavor combinations. Whether you're enjoying them as a wrap, sandwich, or appetizer, these pita breads are sure to be a hit. So, gather your ingredients, put on your apron, and embark on a culinary journey that celebrates the goodness of garbanzo beans!