Hummus-Stuffed Pita with Feta and Olives
A fresh and satisfying Mediterranean breakfast or lunch. Warm whole-grain pita pockets are generously filled with creamy homemade hummus, crisp cucumber, juicy tomato, salty feta, and briny Kalamata olives.
For 4 servings
Soak and cook the chickpeas.
Rinse the dried chickpeas and soak them in plenty of water overnight, or for at least 8 hours. Drain the soaked chickpeas, add them to a pressure cooker with 2 cups of fresh water, and cook for 15-20 minutes until very tender. Let the pressure release naturally.
TIPCooking chickpeas until they are very soft is the key to creamy hummus. You should be able to easily mash one between your fingers.Blend the hummus.
- Drain the cooked chickpeas, reserving a little of the cooking liquid.
- In a food processor, combine the cooked chickpeas, tahini, 1 tbsp olive oil, lemon juice, minced garlic, cumin powder, and salt.
- Blend until the mixture is smooth. Add 1-2 tablespoons of the reserved cooking liquid or fresh water at a time until you reach a creamy, spreadable consistency.
- Taste and adjust seasoning if needed.
Prepare the fillings.
While the hummus is blending, finely dice the cucumber and tomato. Halve the pitted Kalamata olives and crumble the feta cheese. Keep everything in separate bowls for easy assembly.
Warm and stuff the pitas.
- Warm the pita breads in a toaster, oven, or on a dry skillet for a minute until soft and pliable.
- Carefully cut each pita in half to create pockets.
- Spread a generous amount of the homemade hummus inside each pita half.
- Fill the pockets with the diced cucumber, tomato, crumbled feta, and halved olives.
TIPWarming the pitas makes them less likely to tear when you stuff them.Garnish and serve immediately.
Drizzle 1 teaspoon of extra virgin olive oil over the fillings in each stuffed pita. Sprinkle with dried oregano and a pinch of freshly ground black pepper. Serve immediately for the best texture.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For an extra smooth hummus, take a few extra minutes to peel the skins off the cooked chickpeas before blending.
- 2The hummus can be made up to 3 days in advance and stored in an airtight container in the refrigerator.
- 3Don't overstuff the pitas, as they can tear. Fill them just enough to be full but still easy to handle.
- 4For a bit of green, add a handful of fresh spinach or arugula to the pitas.
Adapt it for your goals.
Vegan
Omit the feta cheese or use a plant-based feta alternative to make this recipe fully vegan.
gluten freeGluten free
Substitute the whole-grain pita with your favorite gluten-free pita bread or serve the hummus and fillings as a bowl or salad.
spicySpicy
Add a pinch of red pepper flakes or a dash of hot sauce to the hummus for a spicy kick.
high proteinHigh protein
Add some grilled chicken strips or extra chickpeas to the filling for an additional protein boost.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Chickpeas are a fantastic source of protein, which is essential for muscle repair and keeping you feeling full and satisfied.
Rich in Dietary Fiber
The combination of whole-grain pita and chickpeas provides a high amount of dietary fiber, which aids digestion and supports gut health.
Contains Healthy Fats
Olive oil, tahini, and olives are rich in monounsaturated fats, which are beneficial for heart health.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides complex carbohydrates from the whole-grain pita, plant-based protein and fiber from chickpeas, healthy fats from olive oil and tahini, and vitamins from the fresh vegetables.
