These Healthy Zucchini and Hummus Pita Sandwiches are a fresh and tasty lunch option! Packed with thin slices of crisp zucchini and smooth hummus, they make a colorful treat.
They’re super easy to make! I love tossing in some crunchy veggies for extra flavor. Perfect for those days when you want something light but filling—nothing beats a good pita! 🥙
Key Ingredients & Substitutions
Whole Wheat Pita: Whole wheat pita adds fiber and a nutty taste. If you’re gluten-free, try using gluten-free pita or wraps. They work well too!
Zucchini: Zucchini keeps the sandwich moist. You can replace it with yellow squash, bell peppers, or even cucumbers for a different crunch.
Red Bell Pepper: This adds sweetness and color. You can swap it for green bell peppers or even roasted red peppers from a jar for a smoky flavor.
Hummus: I love a garlic-flavored hummus for an extra kick. You can use store-bought, or homemade, or even substitute with tzatziki for a creamy alternative.
Feta Cheese: Feta complements the veggies nicely, but goat cheese or even vegan cheese can work if you seek a different flavor profile or dietary restriction.
What’s the Best Way to Sauté Veggies for This Sandwich?
Sautéing your veggies right makes them flavorful and tender! Here’s a simple way:
- Heat your skillet on medium before adding olive oil.
- Once the oil is hot, add the diced zucchini and bell pepper first, as they take longer to soften.
- After about 4 minutes, add the sliced onion and your spices. This helps each flavor shine through!
- Cook until everything is nice and tender, making sure to stir occasionally to prevent sticking.
Don’t rush it! Let them caramelize a bit for that nice depth of flavor.
Enjoy making this easy and healthy pita sandwich! It’s a delightful mix of fresh ingredients.
Healthy Zucchini and Hummus Pita Sandwiches
Ingredients You’ll Need:
For the Sandwich:
- 2 whole wheat pita breads
- 1 medium zucchini, diced
- 1 red bell pepper, diced
- 1/2 small red onion, thinly sliced
- 1 cup fresh spinach leaves
- 1/2 cup hummus (store-bought or homemade)
- 1/4 cup crumbled feta cheese
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- Salt and black pepper to taste
- Optional: lemon wedge for serving
How Much Time Will You Need?
This recipe will take about 15 minutes to prepare and cook. It’s quick, easy, and perfect for a healthy lunch or light dinner!
Step-by-Step Instructions:
1. Sauté the Vegetables:
Start by heating the olive oil in a skillet over medium heat. Once the oil is hot, add the diced zucchini, diced red bell pepper, and thinly sliced red onion. Sprinkle with dried oregano, salt, and black pepper. Sauté these veggies until they are tender and slightly caramelized, which should take about 6-8 minutes. Once done, remove them from heat and set aside.
2. Prepare the Pita:
While your veggies are sautéing, lightly warm the whole wheat pita breads for a few seconds in a toaster or microwave. This will make them easier to fold and fill.
3. Assemble Your Sandwiches:
Now, it’s time to build your delicious pita! Start by spreading a generous layer of hummus on the inside of each pita. This not only adds flavor but also keeps the pita bread nice and moist.
4. Add the Fresh Spinach:
Next, add a handful of fresh spinach leaves over the hummus. This adds a lovely crunch and freshness to your sandwich.
5. Top with Veggies and Feta:
Spoon the sautéed vegetable mixture over the spinach in each pita. Finally, sprinkle crumbled feta cheese on top of the vegetables for an added burst of flavor.
6. Wrap it Up!
Fold or wrap the pita sandwiches tightly. If you like, you can wrap them in parchment paper to make them easier to handle and eat.
7. Serve with a Twist of Lemon:
For an extra touch, serve your pita sandwiches with a lemon wedge. A little squeeze of lemon over the filling adds a refreshing brightness!
Enjoy these vibrant, nutritious sandwiches that are perfect for a healthy and satisfying meal!
FAQ for Healthy Zucchini and Hummus Pita Sandwiches
Can I Use Different Vegetables in This Recipe?
Absolutely! Feel free to substitute with other veggies you love. Options like roasted eggplant, mushrooms, cucumbers, or even shredded carrots can add great flavor and texture!
How to Store Leftovers?
Store any leftover pita sandwiches in an airtight container in the fridge for up to 2 days. To maintain the freshness, consider keeping the veggies and hummus separate until you’re ready to eat.
Can I Make These Pitas Ahead of Time?
Yes, you can prepare the sautéed vegetables and hummus in advance! Assemble the pitas just before serving for the best texture. You can keep the veggies in the fridge for up to 3 days as well.
What Can I Use Instead of Feta Cheese?
If you want to skip the feta cheese, try goat cheese for a tangy alternative, or use a dairy-free cheese if you’re following a plant-based diet. Avocado slices can also add creaminess!
