Vegetables-and-Dip Pita Pocket: A Quick, Nutritious Lunch Recipe

Basic Information

• Total Time: 10 minutes (5 minutes prep, 5 minutes cooking)

• Difficulty: Easy

• Servings: 1–2 (adjust pita quantity as needed)

Ingredients (for 1 pita pocket, adjust for more servings)

• 1 pita bread (8–10 inches), cut into 2 halves

• ½ cup (about 1 large stalk) thinly sliced celery (matchstick-cut, 2–3 inches long)

• ½ cup (about 1 medium carrot) thinly sliced carrots (rounds or strips, ½-inch thick)

• 1 tablespoon extra-virgin olive oil

• Kosher salt, to taste (use ¼ teaspoon as base)

• 6 tablespoons tahini-coriander white bean hummus (from [recipe link])

• 4 tablespoons labneh (strained yogurt) or plain Greek yogurt (2% fat)

• 8 slices bread-and-butter pickle (or 4–5 thin spears, cut into rounds)

• 4 tablespoons fresh parsley leaves (from 2 small sprigs, chopped or whole)

Prep Steps

1. Wash & Prep Vegetables: Rinse celery and carrot under cold water. Slice celery into thin matchsticks (about 0.25 cm thick); peel carrot (if needed) and slice into thin rounds or strips. Drain pickle slices and pat dry lightly if excess brine.

2. Toast Pita (Optional Preheat): If using an oven, preheat to 350°F (175°C); if using a toaster, preheat to medium heat.

Step-by-Step Assembly

Step 1: Toast the Pita

• Place pita halves on a baking sheet or dry skillet.

• Toast for 1–2 minutes per side (or in a toaster oven at 350°F for 2 minutes total) until lightly warm, pliable, and flexible (not crisp). Avoid over-toasting, as it will become rigid.

Step 2: Season Vegetables

• In a small bowl, combine sliced celery and carrot. Drizzle with olive oil and sprinkle with ¼ teaspoon salt.

• Toss gently with a spoon or your hands to ensure even coating of oil and salt. Let sit for 1 minute to marinate slightly.

Step 3: Fill the Pita

• Divide Dips: Spoon 3 tablespoons of hummus into each cavity of the toasted pita halves, spreading it evenly across the bottom.

• Add Yogurt: On top of the hummus, place 2 tablespoons of labneh/Greek yogurt in each cavity (creating a creamy layer).

• Layer Fillings: Spoon the seasoned celery-carrot mix over the yogurt layer. Arrange pickle slices and parsley leaves on top.

• Close the Pocket: Gently press the pita halves together to secure fillings inside. The pita should hold shape without splitting.

Step 4: Serve or Pack

• Immediate Consumption: Enjoy fresh!

• Lunch Prep: Wrap tightly in plastic wrap, then in foil or wax paper. Store in the refrigerator until lunchtime (consume within 4 hours of assembly for best freshness).

Key Tips & Variations

• Morning-to-Lunch Safety: Assemble in the morning for lunch by 10 AM (refrigerate if prepping early). Avoid leaving unrefrigerated for >2 hours.

• Customize the Hummus: Add ¼ cup cooked garbanzo beans to the white bean hummus for extra protein (per user feedback).

• Hot Version: Steam carrots/celery for 5 minutes, drain, and mix with shredded cheddar cheese. Warm in a toaster oven (350°F, 5 minutes) until cheese melts. Top with olive oil + balsamic vinegar.

• Gut-Friendly Additions: Substitute celery with cucumber, add red bell pepper and red onion slices (no extra salt/oil needed, as hummus is seasoned).

• Dip Swap: For labneh, use strained Greek yogurt (2% fat) or add 1 teaspoon lemon zest to plain yogurt for brightness.

Chef’s Note: This recipe is deceptively simple yet versatile—tweak with seasonal veggies or herbs (e.g., mint, dill) to suit your taste!

Total Time: 10 minutes | Calories (approx.): 350–400 (per serving, adjusted for ingredients)