Chopped Salad in a Pocket

Chopped Salad in a Pocket

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From: Diabetic Living Magazine

Summer squash, broccoli, and tomatoes are tossed with dressing and put in a hummus-lined pita for this vegetarian sandwich recipe.

Ingredients 4 servings

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Original recipe yields 4 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 1 cup chopped yellow summer squash and/or zucchini
  • ¾ cup chopped broccoli
  • 2 plum tomatoes, seeded and chopped (about ⅔ cup)
  • 8 pitted kalamata or ripe olives, chopped
  • 2 tablespoons snipped fresh flat-leaf parsley or regular parsley
  • 2 tablespoons bottled fat-free Italian salad dressing
  • whole-wheat pita bread rounds, halved crosswise, or four 6- to 7-inch whole-wheat flour tortillas
  • ½ cup Spicy Hummus
  • Spicy Hummus:
  • 1 (15 ounce) can navy or cannellini beans (white kidney beans), rinsed and drained
  • ¼ cup bottled fat-free Italian salad dressing
  • 1 tablespoon spicy brown mustard

Preparation

  • Prep

  • Ready In

  1. In a medium bowl, combine squash, broccoli, tomatoes, olives, and parsley; toss with salad dressing. Divide among six airtight storage containers or resealable plastic bags. Cover or seal and chill overnight.
  2. To prepare the hummus: In a food processor, combine navy or cannellini beans (white kidney beans); Italian salad dressing; and brown mustard. Cover and process until smooth and spreadable. (Or mash beans with a potato masher or fork. Stir in salad dressing and mustard.) Transfer to an airtight storage container. Cover and chill for up to 1 week.
  3. Spread the inside of each pita bread half or each tortilla with 2 tablespoons of the Spicy Hummus. If using tortillas, fold each in half. Wrap pita bread or tortillas in plastic wrap or place each in a covered storage container.
  4. For each serving, pack a container with vegetable mixture and a pita or tortilla in an insulated container with an ice pack. Serve within 5 hours.
  5. To serve, unfold tortilla if using. Add vegetable mixture to pita or tortilla. Fold or roll tortilla if using. Makes 4 pita pockets.

Nutrition information

  • Serving size: 1 pocket with salad
  • Per serving: 166 calories; 2 g fat(0 g sat); 6 g fiber; 31 g carbohydrates; 7 g protein; 63 mcg folate; 0 mg cholesterol; 2 g sugars; 577 IU vitamin A; 26 mg vitamin C; 44 mg calcium; 2 mg iron; 599 mg sodium; 384 mg potassium
  • Nutrition Bonus: Vitamin C (43% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 1 vegetable, ½ other carbohydrate

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