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Easy Chickpea and Veggie Pita Pizzas

Preparation time 10 minutes
Cooking time 5 minutes
Yields 4 servings

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.

Bulb

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 DairyFarmersofCanada.ca

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