lunch

Chickpea and Tomato Pita Pocket

PregnancyMediterraneanEasyServes 215 min

Mashed chickpeas mixed with diced tomatoes, cucumbers, and pasteurized feta inside a whole wheat pita.

Plant-based protein and fiber from the chickpeas keep the mother full and support healthy blood sugar levels throughout the day. Vitamin C from the fresh tomatoes and lemon juice significantly enhances iron absorption from the chickpeas, which is crucial as the mother's blood volume increases to support the baby. Pasteurized feta provides a delicious bump of calcium to help with the baby's rapid bone development.

View Nutrition Facts

One serving≈540 kcal · 23 g protein

Calories540 kcal

Protein23 g

Carbs77 g · 11.2g sugar

Fat18 g · 5.8g sat

Fiber16 g

Sodium1,251 mg

Folate274 mcg DFE

Iron6 mg

Calcium245 mg

Choline80 mg

Iodine44 mcg

Vitamin D11 IU

Vitamin B120.5 mcg

Zinc4.1 mg

from its ingredients

Ingredients

1 can chickpeas, drained and rinsed
1 whole tomato, diced
½ cucumber, diced
2 oz pasteurized feta cheese, crumbled
2 tbsp fresh parsley, chopped
Juice of ½ lemon
1 tbsp olive oil
¼ tsp salt
¼ tsp black pepper
2 whole wheat pitas, cut in half to form pockets

Method

1Place the drained chickpeas in a medium mixing bowl and use a fork or potato masher to roughly crush them, leaving some whole for texture.
2Add the diced tomato, diced cucumber, crumbled feta cheese, and chopped parsley to the bowl with the chickpeas.
3Drizzle the olive oil and lemon juice over the mixture. Season with salt and black pepper, then stir well to combine.
4Carefully open the whole wheat pita halves and stuff them generously with the chickpea salad. Serve immediately.

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