Summer Black Bean Pita Pockets


30 Minute Meals, Autumn, Cooking Methods, Course, Cuisine, Health and Diet, Latin, Lunch, Main Dish, Meals, Recipes, Sandwich, Season, Spring, Summer, Type of Dish, Uncooked, Vegetarian, Winter
  • By Sarah Koszyk, MA, RDN on
  • August 20th, 2013

Summer Black Bean Pita Pockets
 
Prep time
Total time
 
This is a fantastic vegetarian lunch for the school week. The protein from the cheese and beans are the perfect satisfaction. Also, you can make the black bean salad the night before and let all the flavors mix together (just hold the avocado until actually making the pita pocket so it doesn’t get too brown). This salad lasts for a few days. I like my sandwich toasted in the oven when I’m at home. If eating the sandwich at school or work, it tastes delicious at room temperature, too! Using pita bread is key for this sandwich because it holds all the ingredients together like a purse 🙂
Author:
Recipe type: Lunch; Sandwich
Cuisine: Latin
Serves: 4
Ingredients
  • 1 (15-oz) can low-sodium black beans
  • 1 cup frozen corn (thawed)
  • 1 cup diced tomatoes (fresh or canned if no salt added)
  • ½ avocado
  • 1 clove garlic, finely diced
  • 1 Tbsp chopped parsley
  • 1 tsp cumin
  • ⅛ tsp cayenne pepper
  • 2 tsp lime juice
  • ½ tsp chili powder
  • 2 medium whole wheat pita pockets
  • ⅓ cup shredded 75% reduced fat Cabot cheddar cheese
Instructions
  1. Drain and rinse black beans in a colander, placing in a medium sized bowl.
  2. Add corn, diced tomatoes, avocado, garlic, parsley, cumin, cayenne pepper, lime juice, chili powder, and cheese, mixing together.
  3. Cut pita pockets in half, opening carefully to place a quarter of the mixture into each pocket. Serve cold or can be heated up if desired.
Nutrition Information
Serving size: ½ pita pocket Calories: 335.7 Fat: 6 Saturated fat: 2 Carbohydrates: 54.5 Sugar: 4 Sodium: 308.4 Fiber: 14.3 Protein: 20.4 Cholesterol: 6.7

 

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