Chickpeas with Za’atar – Make a Simple Pita Sandwich

Chickpeas with Za’atar – make a simple and delicious Pita pocket sandwich, bursting with flavor and loaded with protein and fiber.

A fast-fix sandwich that you can whip up on short notice, if you have cooked chickpeas on hand. No cooking at all, unless you want to warm your pita pocket a little. Just a little cutting-chopping to prep your sandwich toppings and a couple of min to make the Tahini sauce.

That’s it… Assemble your sandwich, and get ready to dig in. Yumm!

The flavors of the Middle-East…

I love the classic middle-Eastern Falafel pocket sandwiches, with freshly fried, crunchy falafel stuffed into pillow-soft pita pockets. One day I was really craving it, but was tired after a long day and just didn’t have the energy to make Falafel.

As I mused over what I might do to satisfy my craving, inspiration hit. What if I simply threw some cooked chickpeas into the pita pockets and built my sandwich from there? After all, I had some cooked chickpeas stashed in the freezer, ready for just such an evening. It would be easy enough to thaw them.

Sure, I wouldn’t get the amazing, “fried” taste and texture of Falafel, but perhaps I could add some delectable middle-Eastern flavor in a different way… and so began my experimentation. With my creative juices flowing, I simply went with my instincts. I’m sure glad I did, because a mere 20 min later, I sat down to devour my gorgeous-looking sandwich.

So… did I satisfy my craving? What do you think?!

Chickpeas with Zataar

What did I do? I simply tossed my thawed chickpeas (canned chickpeas OK too) with the delightfully aromatic and flavorful Za’atar seasoning and set it aside for the flavors to blend while I prepped my toppings. I chopped/sliced tomatoes, onions, lettuce… and, of course, I made a quick Tahini sauce.

Then I stuffed my lightly toasted, warm pita pockets with the seasoned chickpeas and piled on my toppings. I also added in some olives and pine nuts for extra flavor. I didn’t have any Feta cheese on hand, or I probably would have added that too. A quick drizzle with Tahini sauce, and I was ready to polish it off with gusto!

This was many years ago, and it is now firmly established on my list of frequently made, go-to sandwiches. Perfect for busy weeknights, or when I just need a no-fuss, fast-fix meal that tickles my taste-buds as much as it nourishes me.

What is Za’atar?

A seasoning mixture/condiment popular across the middle-East, Za’atar (Zhaah-taar, with a soft ‘t’ sound, somewhat similar to ‘th’ in think) mainly contains thyme, sesame seeds and ground Sumac berries. Several variations exist- some have oregano, marjoram, etc, in addition to the thyme, and some omit the Sumac. Salt, too, is a common ingredient in this versatile herb/spice mix. I personally prefer the version with Sumac, because of the distinctive tangy lemony flavor it imparts to a dish.

As with other herbs/spice mixtures, Za’atar, too, is rich in antioxidants and believed to have a range of health-promoting properties. Folks use it to add a wonderfully complex flavor to pretty much anything savory – meat, fish, beans, vegetables, stews, salads… It all tastes better because of Za’atar!

Pocket Pita Sandwich with Chickpeas – loaded with protein, fiber and micro-nutrients

Quite remarkably, this simple, easy-to-make chickpea-filled sandwich is a nutritionally sound meal. The chickpeas come loaded with protein and fiber, along with an array of vital micro-nutrients that provide numerous health benefits. Although the protein from chickpeas is “incomplete”, lacking in a few essential amino acids, the protein from wheat (pita bread) makes up for it. So, this delicious, low-fat sandwich provides all the essential amino acids your body needs.

The fresh sandwich toppings, too, provide their own nutrients – Lycopene and Vitamin C from tomatoes, Quercetin and other nutrients from onions, Vitamins A and K from lettuce….. Add the Tahini dressing, made from sesame seeds, garlic and lemon juice, and the nutrient density of the sandwich climbs even higher.

Special Diets

This recipe for Za’atar-seasoned chickpeas and Tahini sauce is vegan, soy-free, nut-free and gluten-free. However, a word of caution if you are gluten-intolerant: be sure to double-check the Za’atar ingredients to ensure that it is indeed gluten-free.

For making a gluten-free sandwich, you will need to use your preferred gluten-free bread/pita.

So… on a day when you’re tired and feeling a bit lazy, you can still dine in style with this fast-fix, practically effortless recipe. It will surely leave you feeling sated and happy.

Of course, you can also serve it as a delightful offering at a party. Arrange the chickpea-filled pita pockets on a tray, and surround it with a variety of toppings. Let your guests add their favorite toppings and drizzle the Tahini sauce themselves, maybe from a squirt bottle…. Oh they are so going to love it!

Also, if you love middle-Eastern foods, do check out my super-easy recipe for making delicious and nutritious Hummus. I also plan to post my recipes for making Falafel and Pita bread soon… so be on the lookout for these!

Do leave a review and a star rating…..much appreciated.

Enjoy!

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Chickpeas with Za’tar -Pita Sandwich

Mix cooked chickpeas with Za'atar seasoning mix, Sumac, salt and pepper and set aside. To make Tahini sauce, whisk Tahini with lemon juice, Fresh Chilli paste, and water till smooth. Slice tomatoes and onions, and shred lettuce. Warm the pita pockets briefly, and stuff: first with the seasoned chickpeas, then the toppings and finish by drizzling some Tahini sauce over the toppings.

5 from 2 votes

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Prep Time 10 minutes mins

Cook Time 5 minutes mins

Total Time 15 minutes mins

Course Main Course

Cuisine Mediterranean, Middle-Eastern

Servings 4 people

Calories 347 kcal

Equipment

• Microwave oven or toaster oven to warm the pita bread; if not available, this can be done with a hot griddle on the stove-top.

Ingredients

  

1x2x3x

• 1 1/2 cups Cooked Chickpeas Canned OK – one 15 oz can, drained; for cooking chickpeas from dry beans, check for directions in Recipe Notes.
• 2 tbsp Za'atar seasoning mix available at middle-Eastern grocery stores; if not available, see Recipe Notes for easy substitute
• 1 tsp Crushed red pepper also called Chilli flakes
• 1 tsp Sumac if not available, use Anardana (Pomegranate seeds) powder, Amchur (dried green mango powder), or Sour Grape powder
• 1/4 tsp Salt adjust as per preference; if using unsalted chickpeas, may need to add a little extra salt – upto 1/4 tsp more.
• 1/4 tsp Black pepper – freshly crushed preferred
• 4 loaves Pocket Pita bread White or whole wheat: store-bought or home-made

Tahini sauce/dressing – makes about 5-6 tbsp

• 2 tbsp Tahini
• 1 1/2 tbsp Lime/lemon juice: freshly squeezed
• 1 1/2 tbsp Water add a bit more as needed to adjust consistency – about 2 tbsp total
• 1 tsp Fresh red chilli paste adjust Sambal Oelek works well; if not available, add a pinch of cayenne
• 1/16 tsp Salt adjust as per preference – no more than 1/8 tsp total
• 1/8 tsp Dried mint (optional) alternatively, use a pinch of crushed dried thyme (less than 1/8 tsp)

Toppings

• 1 cup Tomatoes – sliced Roma tomatoes preferred; other tomatoes OK too; if using small cherry/grape tomatoes, slice into halves or quarters.
• 1/2 cup Onions – sliced any variety (red, yellow, white) OK. Shallots OK too
• 1 cup Iceberg lettuce – shredded if not available, other variety of lettuce OK
• 2 tbsp Feta cheese (optional) – crumbled low fat preferred
• 1 tbsp Pine nuts (optional) for nut-free: use sunflower seeds or pumpkin seeds
• 2 tbsp Olives (optional) – sliced any kind: green, black, etc.

Instructions

 

• Place cooked chick peas in a mixing bowl. Add Za'atar, Sumac, salt, pepper and mix. Cover and set aside for flavors to blend while you prepare the toppings and Tahini sauce.
  
• 

Make Tahini Sauce

• Place Tahini in a small bowl. Add lime/lemon juice and whisk with a fork. The mixture becomes thick and fluffy as you mix.
  
• 
• Add water, 1 tsp at a time, whisking after each addition till blended.
• Stir in fresh chilli paste (or cayenne) and mint (if using)
  

Toppings

• Slice the tomatoes and onions
  
• 
• Shred the lettuce
  
• Crumble the feta cheese (optional)

Assemble the sandwich

• Cut the pita loaves in half. Wrap in damp paper towel and microwave 10-15 seconds to soften.
• Divide the chickpeas into 8 portions – about 3 tbsp each.

  Fill each pita pocket with chickpeas portions.

  Add onions, tomatoes lettuce, feta, as well as feta, olives, pine nuts, if using.

  Drizzle with spicy Tahini dressing and serve immediately.

  Note: the assembled sandwich will become soggy and fall apart if left for too long. Ideally, assemble the sandwich just before you eat it.

  Arrange extra toppings on the side.
  
• Enjoy!

Notes

If cooking chickpeas from dry beans:

Best to plan this a day in advance. You will need to start about 10-12 hours in advance: 8-10 hours for soaking the beans, about 25-30 min for pressure cooking the beans, and 10-15 min for pressure to release.

• Rinse 2/3 cup dry chickpeas 2-3 times with clean water, scrubbing a little to remove surface dirt (be sure to first pick out any small stones, etc. that may be present) and transfer to a bowl.
• Add 1 cup water, cover and soak overnight (or about 8-10 hours)
• Most of the water will be absorbed as the beans swell. Do NOT drain the soaking water.
• Transfer soaked beans and any remaining soaking water to a pressure-cooker insert container. Add a small piece of cinnamon (stick), 6-8 whole black peppercorn and a bay leaf – broken into 3-4 pieces. Push spices under the soaked beans so the flavor is infused into the cooking water.
• Add a little more water, if needed, to barely cover the beans.
• Place a rack in the pressure cooker. Add 1 1/2 cups water.
• Place the container with prepared chickpeas on the rack. Close the lid and start heating. Cook for 25-30 min at full pressure. Aloow pressure to release normally.
• The chick peas should be cooked soft but not mushy. Test for done-ness by gently pressing one bean (careful, it might be very hot!) between your index finger and thumb – it should mash easily.
• Cool the cooked chickpeas to room temp, then drain in a colander placed over a bowl to catch the cooking liquid. Save the drained liquid – it is rich in nutrients and flavor- perfect for adding to soup or bread dough, etc.
• Use the drained chickpeas- do NOT rinse- to proceed with the recipe.

 

Za’atar seasoning substitute:

If you cannot find authentic ready-made Za’atar seasoning, you can use the following substitute mixture for seasoning the chickpeas.

Mix the following ingredients thoroughly: this should be just enough for this recipe.

If you like it, you can mix it in a larger batch and store up to 1 month.

• 2 tsp each dried thyme, oregano, parsley
• 1 tsp sumac
• 1 tbsp lightly toasted sesame seeds
• pinch of salt

 

Nutrition

Serving: 2sandwichesCalories: 347kcalCarbohydrates: 57gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gCholesterol: 4mgSodium: 632mgPotassium: 510mgFiber: 9gSugar: 6gVitamin A: 833IUVitamin C: 14mgCalcium: 144mgIron: 6mg

Keyword Chickpeas, Pita bread, Sumac, Tahini, Tahini Sauce, Za’atar seasoning

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