Easy Chickpea and Veggie Pita Pizzas
Ingredients
Ingredients
2 cups (500 mL) grape or cherry tomatoes, quartered
1 cup (250 mL) drained and rinsed canned chickpeas
1 cup (250 mL) quartered and chopped English cucumber
1/4 cup (60 mL) diced red onion
1/4 cup (60 mL) chopped fresh parsley, divided
1 tbsp (15 mL) canola oil
2 tsp (10 mL) fresh lemon juice
1 tsp (5 mL) sumac or dried oregano leaves
4 small whole wheat pitas (approx.7-inches/18 cm)
3/4 cup (175 mL) hummus, divided
1-1/3 cups (325 mL) shredded Mozzarella cheese, divided
Nutritional information
Energy
480 calories
Protein
22 g
Carbohydrate
57 g
Fat
20 g
Fibre
12 g
Sodium
760 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium
23% / 300 mg
Niacin
43%
Selenium
67%
Thiamin
29%
Vitamin C
21%
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
1. Preheat oven to 450°F (230°C).
2. In medium bowl, combine tomatoes, chickpeas, cucumber, onion, 2 tbsp (30 mL) of the parsley, oil, lemon juice, and sumac.
3. Place two pitas on a baking sheet; spread 3 tbsp (45 mL) of the hummus on each. Spoon one-quarter of the tomato mixture onto each pita; sprinkle each with 1/3 cup (75 mL) of the cheese.
4. Bake for 5 minutes or until cheese is melted. Sprinkle each pita with 1-1/2 tsp (7 mL) of the remaining parsley. Repeat with remaining ingredients.
Mix and match plant and animal protein foods; each provides unique nutrition and health benefits. In this pita pizza, cheese is a complete protein that provides highly absorbable calcium, while the chickpeas provide fibre for gut health.
For more great recipes, visit Dairy Farmers of Canada
Other recipes
Kale Barley Salad with Maple Vinaigrette
Black Bean Sheet Pan Quesadillas
