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Mediterranean Roasted Veggie Pitas

Discover your new favorite lunch with these satisfying pita pockets, brimming with a colorful medley of oven-roasted vegetables and a creamy hummus spread. This vibrant, DASH-friendly meal is packed with fresh Mediterranean flavors and is incredibly simple to assemble, making it perfect for a delicious and nutritious weeknight dinner or meal-prepped lunch.

  • Total Time30 minutes
  • Yield4 servings 1x

Ingredients

Scale
  • 1 medium red bell pepper (diced (~120 g))
  • 1 medium zucchini (diced (~200 g))
  • ½ large red onion (diced (~110 g))
  • 1 Tbsp extra virgin olive oil (15 mL)
  • 1 tsp dried oregano
  • ½ tsp smoked paprika
  • ¼ tsp black pepper
  • 4 6-inch low-sodium whole-wheat pitas (≤150 mg sodium per pita)
  • 1 cup no-salt-added hummus
  • 3 cups mixed baby spinach and arugula (~90 g)
  • 1 Tbsp crumbled feta cheese (rinsed (~7 g))
  • 2 Tbsp fresh dill (chopped)
  • 1 lemon (cut into wedges for serving)

Instructions

  1. Preheat Oven and Prepare Vegetables: Position a rack in the center of your oven and preheat to 425°F (220°C). In a large mixing bowl, combine the diced red bell pepper, zucchini, and red onion. Drizzle with olive oil and sprinkle with oregano, smoked paprika, and black pepper. Toss until the vegetables are evenly coated.
  2. Roast the Vegetables: Spread the seasoned vegetables in a single, even layer on a rimmed baking sheet. Roast for 20-25 minutes, tossing halfway through, until the vegetables are tender and have developed caramelized edges.
  3. Prepare a Garnish: While the vegetables are roasting, place the crumbled feta in a small fine-mesh sieve. Rinse under cold running water for about 30 seconds. Shake gently to remove excess water and set aside.
  4. Warm the Pitas: About 5 minutes before the vegetables are finished, warm the pita breads. You can toast them lightly in a toaster or place them directly on the oven rack for 2-3 minutes until warm and pliable.
  5. Assemble the Pitas: Carefully slice each warm pita in half to create two pockets. Spread about 2 tablespoons of hummus evenly on the inside of each pita half. Fill each pocket with a generous amount of the roasted vegetables, then tuck in a handful of the fresh spinach and arugula blend.
  6. Serve: Squeeze a wedge of fresh lemon juice over the fillings in each pocket. Top with the rinsed feta cheese and a sprinkle of fresh dill. Serve immediately.

Notes

  • Quick No-Salt-Added Hummus: If you can’t find it in stores, you can make your own. Blend one (15-oz) can of no-salt-added chickpeas (rinsed), ¼ cup of tahini, the juice of one lemon, and one clove of garlic in a food processor until smooth. Add a few tablespoons of water as needed to reach desired consistency.
  • Storage: For best results, store leftover roasted vegetables and hummus in separate airtight containers in the refrigerator for up to 3 days. Assemble the pitas just before serving to prevent them from becoming soggy.

Nutrition Facts (1 whole filled pita): Calories: 348 kcal | Total Fat: 12.6 g (Saturated Fat: 2.1 g, Trans Fat: 0 g) | Cholesterol: 3 mg | Sodium: 204 mg | Total Carbs: 50 g (Fiber: 11 g, Total Sugars: 5 g, Added Sugars: 0 g) | Protein: 11 g

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Main Course
  • Cuisine: Mediterranean

Nutrition

  • Calories: 348

Find it online: https://dailyzests.com/the-ultimate-roasted-veggie-pita-pockets/