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A Protein Packed Pocket

Most people love a good sandwich, but too often rely on lunchmeat (which is loaded with salt) or drive through burgers. What if I told you that there is an alternative to those boring choices. This pita pocket filling is not only yummy, it’s packed with healthy vegetable protein. Introducing the Dilly Chickpea Pita. I typically double this recipe for several days of lunches. It will keep sealed in the frig for up to 3 days. You can add additional veggies such as cucumber (my favorite), tomato, avocado or lettuce inside the pita pocket before you scoop in the filling.

Chickpeas or garbanzos are my favorite legume. They are inexpensive, versatile and delicious. Their charm goes far beyond hummus. They are excellent in soups, stews, salads, as a non-dairy thickener for soups, and in veggie bowls. Either dried or canned, chickpeas are a definite go-to for Healthy and nutritious eating!



  1. 1 15-ounce can chickpeas (drained and rinsed)

  2. 1/4 cup roasted sunflower seeds

  3. 1/4 cup mayo (either vegan or regular)

  4. 1 teaspoon dijon or grainy mustard

  5. 1 tablespoon maple syrup

  6. 1/2 of a small red onion, finely chopped

  7. 1 tablespoon red wine vinegar

  8. 1/4 cup fresh dill, finely minced (or 1.5 teaspoons dried)

  9. Salt and freshly ground black pepper to taste

  10. Sliced cucumbers, lettuce or radish to line pita pockets

  11. Pita cut in half (or other bread of your choice)


  1. Place chickpeas in a mixing bowl and lightly mash with a fork or potato masher for a rustic texture.

  2. Add sunflower seeds, mayo, mustard, maple syrup, red onion, red wine vinegar, dill, salt and pepper to the chickpeas. Mix thoroughly. Taste and adjust seasoning as needed.

  3. Split your pita pocket, (or toast two slices of bread), add any other veggies you are using, then spoon on the Dilly Chickpea Spread.

  4. ENJOY!!!

“Hard and dry, a chickpea is inedible. Hard and dry, a heart is unlovable. Presoak it in dance, music and art.” ― Khang Kijarro Nguyen
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