Grilled Chickpea Veggie Pita

Why You’ll Love This Recipe

I love that this meal brings together Mediterranean-inspired spices, grilled textures, and creamy coolness in every bite. It’s packed with protein and fiber from the chickpeas and veggies, and the yogurt sauce adds just the right amount of brightness. It’s also completely vegan, easy to make, and perfect for lunch or dinner. The recipe is super adaptable—great for meal prep or for switching up the fillings based on what I have in the fridge.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• 2 tbsp avocado oil, divided

• 1 (15 oz) can chickpeas, rinsed and drained

• 1/2 yellow onion, finely diced

• 1 red bell pepper, finely diced

• 4 oz mushrooms, finely diced

• 5 cloves garlic, minced or crushed

• 1 tbsp tomato paste

• 1/2 tbsp soy sauce or coconut aminos

• 2 tsp za’atar

• 1/2 tsp ground cumin

• 1/2 tsp ground coriander

• 1/4 tsp fennel seeds

• 1/4 cup parsley, minced

• Salt and pepper to taste

• 3 whole grain pitas

For the yogurt sauce:

• 1/2 cup plain, unsweetened vegan Greek-style yogurt (or your favorite thick vegan yogurt)

• Juice of half a lemon

• Salt and pepper to taste

• 1 clove garlic, crushed or finely grated

• 1/4 cup cilantro, finely minced

• 2 tsp extra virgin olive oil (optional)

Directions

1. Mash the Chickpeas
   I start by placing the chickpeas in a bowl and mashing them with a fork until they’re crumbled but still chunky. Then I set them aside.

2. Sauté the Veggies
   In a sauté pan over medium heat, I warm up 1 tablespoon of avocado oil. Then I add the onion, bell pepper, and mushrooms. After tossing them, I let them cook undisturbed for 2–3 minutes to release moisture, then add a pinch of salt and continue sautéing until the vegetables are softened and dry.

3. Build the Filling
   I stir in the garlic and sauté until it’s fragrant. Then I add the tomato paste, mashed chickpeas, soy sauce (or coconut aminos), za’atar, cumin, coriander, and fennel seeds. I cook it all for another 2–3 minutes to deepen the flavor.

4. Finish the Filling
   I stir in the minced parsley, taste the mixture, and adjust the salt and pepper if needed. Then I set it aside to cool slightly.

5. Stuff and Grill the Pitas
   I preheat a griddle or grill pan. Then I cut each pita in half, open the pockets, and carefully stuff them full with the chickpea mixture. I brush or spray the outside of each pita half with the remaining avocado oil.

6. Grill to Perfection
   I place the pitas filling-side down on the grill for 3–4 minutes until nice grill marks form, then flip and sear the other side for another 3 minutes. I repeat with all the pitas.

7. Make the Yogurt Sauce
   I mix together the vegan yogurt, lemon juice, garlic, cilantro, and optional olive oil in a bowl. After seasoning with salt and pepper, I whisk until smooth and creamy.

8. Serve
   I serve the grilled chickpea pitas hot, with the yogurt sauce on the side and extra fresh veggies like cucumbers, tomatoes, or shredded lettuce if I have them.

Servings and timing

This recipe makes 3 servings and takes about 40 minutes from start to finish. It’s a great option for a nutritious lunch, casual dinner, or even to prep ahead for a few quick meals during the week.

Variations

• I sometimes swap the parsley for fresh dill or mint for a different flavor profile.

• If I want extra heat, I add a pinch of chili flakes or a drizzle of hot sauce to the filling.

• For a gluten-free option, I serve the filling and sauce in lettuce wraps or over quinoa.

• I love adding sliced avocado or pickled red onions to the finished pita for extra color and creaminess.

• When I don’t have mushrooms, I bulk it up with zucchini or grated carrots instead.

Storage/Reheating

I store leftover filling in an airtight container in the refrigerator for up to 4 days. The yogurt sauce also keeps for about the same time. I reheat the filling in a skillet over medium heat until warmed through, then grill fresh pitas before assembling. If I’ve already grilled and stuffed them, I reheat gently in a covered pan or wrap them in foil and warm them in the oven.

FAQs

Can I use a different protein instead of chickpeas?

Yes, I sometimes swap the chickpeas for white beans or crumbled tofu—they both soak up flavor really well.

Do I have to grill the pitas?

Not at all. I like the crispiness from grilling, but I can also toast them lightly or serve them warm without grilling.

Is there a substitute for za’atar?

If I’m out of za’atar, I use a mix of thyme, sesame seeds, and sumac if I have them—or just thyme and a little lemon zest in a pinch.

Can I make this ahead?

Yes, I often prepare the filling and sauce a day ahead, then just stuff and grill the pitas when I’m ready to eat.

What kind of yogurt works best?

I go for plain, unsweetened vegan Greek-style yogurt for its thickness, but any plain thick vegan yogurt works fine.

Conclusion

This Grilled Chickpea Veggie Pita is everything I want in a meatless meal—it’s flavorful, filling, and packed with plant-based goodness. The bold spices, fresh herbs, and creamy yogurt sauce bring everything together inside a warm, crispy pita. It’s one of those meals that looks impressive but is actually easy to make, and I always feel good eating it.

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