Broccoli-cheddar pita pockets with three-bean salad

Vegetarian, Soy Free

4 Servings, 500 Calories/Serving

25 - 35 Minutes

These stuffed, griddled sandwiches are crisp on the outside and tender inside, filled with a classic kid-friendly pairing of broccoli and cheese. The bean salad is packed with fiber and protein, dressed with an easy-to-make vinaigrette.

Ingredients

  • ¾ pound broccoli florets
  • ½ pound green beans
  • 4 scallions
  • 4 whole wheat pita breads
  • 2 cups grated cheddar cheese
  • ¾ cup cooked chickpeas
  • ¾ cup cooked kidney beans
  • Fresh flat-leaf parsley
  • 2 tablespoons red wine vinegar
  • 1 lemon
  • ½ cup Greek yogurt

Instructions

1

Blanch the broccoli and green beans

Heat the oven to 200°F.
  • Cut any large broccoli florets in half; cut any large halves into quarters.
  • Trim the stem ends from the green beans; cut in half crosswise, if desired.
Bring a medium sauce pot of lightly salted water to a boil. Add the broccoli and cook until just tender, 2 to 4 minutes. Using a strainer or slotted spoon, transfer the broccoli to a large bowl; drizzle with oil and season to taste with salt and pepper.
Return the water to a boil, add the green beans, and cook until tender, 5 to 7 minutes. Drain the beans; rinse with cold water.
While the water heats and the broccoli and green beans cook, prepare the scallions and pita breads.

2

Prep the pita breads and broccoli filling

  • Trim the root ends from the scallions; thinly slice the scallions on the diagonal. Set aside half for the bean salad and garnish.
  • Trim 2 to 3 inches from the top of each pita bread; carefully open each pita.
To the bowl with the broccoli, add the cheddar cheese and half the scallions and and stir to combine. Stuff the pita breads with the broccoli mixture, dividing evenly.

3

Cook the pitas

In a large griddle or frying pan over medium heat, warm 1 tablespoon oil until hot but not smoking. Working in batches, add the stuffed pitas, cover, and cook until the pitas are golden brown and the cheese is melted, 3 to 4 minutes per side. Transfer the pitas to a sheet pan; keep warm in the oven.
While the pitas cook, prepare the bean salad and the lemon-yogurt sauce.

4

Make the bean salad

  • Rinse the chickpeas and kidney beans.
  • Strip the parsley leaves from the stems; coarsely tear the leaves.
In a large bowl, stir together the red wine vinegar and 1 tablespoon oil. Add the green beans, chickpeas, kidney beans, parsley, and half the remaining scallions and toss to coat. Season to taste with salt and pepper.

5

Make the lemon-yogurt sauce

  • Juice half the lemon.
  • Cut the other half lemon into wedges for serving.
In a small bowl, stir together the yogurt and 2 teaspoons lemon juice (or more to taste). Season to taste with salt.

6

Serve

Transfer the pitas to individual plates and garnish with the remaining scallions. Serve with the bean salad, yogurt sauce, and lemon wedges.

Chef’s Tip To make your own pita chips, cut any leftover pita into triangles, drizzle them with olive oil, season them generously with salt and pepper, and bake them on a sheet pan at 350°F for 15 to 20 minutes.

Kids can!
  • Open and stuff the pitas.
  • Rinse the chickpeas and kidney beans.
  • Strip and tear the parsley.
  • Juice the lemon.
  • Stir together the yogurt sauce.

Nutrition per serving: Calories: 500, Protein: 25 g, Total Fat: 28 g, Monounsaturated Fat: 12 g, Polyunsaturated Fat: 2 g, Saturated Fat: 11 g, Cholesterol: 50 mg, Carbohydrates: 42 g, Fiber: 9 g, Added Sugar: 0 g, Sodium: 650 mg
Contains: milk, wheat

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