6 Minute 6 Ingredient Mediterranean Pita Sandwich

Mediterranean Nutritionist

6 Minute 6 Ingredient Mediterranean Pita Sandwich

Hummus—the perfect sandwich filler

It’s Monday and you plan on participating in the National movement to go meatless on Mondays. (Meatless Monday is an international campaign—started by Johns Hopkins Bloomberg School of Public Health—that encourages people to not eat meat on Mondays to improve their health and the health of the planet.) You’re short on time, need a quick and tasty Mediterranean-style vegetarian sandwich filler—so you reach for the prepared hummus. Ideally it’s best to make your own hummus ahead of time but if that’s not an option, the store -bought kind is a decent substitute. At just 25 calories a tablespoon, it’s a great way to spruce up veggies in a pita pocket (whole wheat…of course!). It’s a perfect sandwich to grab and go.

Dr. Janet’s Fresh Veggie Pita Pocket Sandwich

Quick, tasty and deliciously healthy.

2 tablespoons hummus

1 100% whole wheat pita bread

½ cup dark greens, chopped

¼ cup broccoli crowns, chopped

1 tablespoon Vidalia sweet onion, chopped

1 tablespoon diced tomato

1 tablespoon diced red bell pepper

Cut pita bread into two halves. Open pockets and spread hummus in each pocket. Stuff veggie evenly inside each pocket and enjoy.

Serves 1


Per serving (1 sandwich):

Calories: 235

Fat: 4 g (0 g EPA, 0 g DHA, 1 g ALA)

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 485 mg

Carbohydrate: 42 g

Dietary Fiber: 5 g

Sugars: 2 g

Protein: 9 g

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