Transform your health with our #1-rated Forks Meal Planner. Click here to try it FREE for 14 days!

Navy Bean Hummus and Mixed Vegetable Pita Pockets

  • Prep-time: / Ready In:
  • Serves 8
  • Serving size: ⅛ of recipe
  • Print/save recipe

Creamy, garlicky navy bean hummus and crunchy fresh vegetables are tucked into hearty whole-wheat pitas in a perfect marriage of textures, colors, and flavors.

By Darshana Thacker Wendel,

Ingredients

For the navy bean hummus

  • 1 cup dried navy beans, sorted, washed, and soaked overnight
  • 3 tablespoons fresh lime juice (from 2 limes)
  • 1 clove garlic
  • ½ teaspoon freshly ground black pepper
  • Sea salt
  • ¼ cup finely chopped fresh cilantro

For the mixed vegetables

  • 1 medium beet, peeled and finely grated
  • 1 medium tomato, cored and finely chopped
  • 4 green onions, white and light green parts finely chopped
  • ¼ cup grated carrot
  • ½ cup finely chopped fresh cilantro
  • ½ jalapeño, seeded and finely chopped
  • 1 tablespoon fresh lime juice
  • 2 tablespoons sesame seeds
  • Sea salt

For serving

  • 4 whole-grain pita breads
  • 2 cups salad greens

Instructions

  • To prepare the hummus, place the soaked navy beans in a medium saucepan. Add 2 cups water and cook over high heat for 3 to 5 minutes. Reduce the heat and simmer, partially covered, until the beans are very tender, about 25 minutes. Remove the pan from the heat and let cool. Do not drain.
  • Transfer the cooled beans and their cooking liquid to a blender or food processor and add the lime juice, garlic, pepper, and salt to taste. Puree until smooth and well combined. Transfer to a medium bowl and fold in the cilantro. Cover and refrigerate until ready to serve.
  • To prepare the mixed vegetables, combine the beet, tomato, green onions, carrot, cilantro, jalapeño, lime juice, sesame seeds, and salt to taste in a large bowl. Toss gently to mix.
  • To assemble the pita pockets, lightly heat the pitas in a toaster or on a dry skillet over medium heat for about 20 seconds per side, making sure they do not get crisp.
  • Cut the pitas in half. Open one pocket and spread ⅛ of the hummus on one side of the interior. Spoon in some of the mixed vegetables and top with ¼ cup of the salad greens. Repeat with the remaining pita halves, hummus, mixed vegetables, and greens. Serve immediately.

    Note: To make this recipe quicker, swap the dried beans for 1½ cans of navy beans, drained & rinsed. The hummus can be stored in an airtight container in the refrigerator for 3 to 4 days.
Nutritional Information:

Per serving (⅛ of recipe): 170 calories, 33 g carbohydrates, 7.6 g protein, 1.9 g total fat, 0.2 g saturated fat, 0 g cholesterol, 255 mg sodium, 7.6 g fiber, 2.8 g sugar

Note: Nutritional information is provided as an estimate only.

Comments (1)

(5 from 1 vote)

Recipe Rating

Your email address will not be published. Required fields are marked *

Kate

Can’t WAIT to make this ❤️

About the Author

Headshot of Darshana Thacker

About the Author

Darshana Thacker Wendel

Darshana Thacker Wendel is a whole-food, plant-based chef and former culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit DarshanasKitchen.com and follow her on Instagram for more.
See More from this Author

Join our mailing list

Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.

By providing your email address, you consent to receive newsletter emails from Forks Over Knives. We value your privacy and will keep your email address safe. You may unsubscribe from our emails at any time.