If health between two pieces of whole wheat ever existed, it's this sandwich. I’ve held onto this recipe FOR-EVVVVV-ER trying to decide whether it interested me enough to try. Now that I've dined on it (day after day, because it makes so many sandwich halves), I can't imagine why I put off preparing it.
Draining and rinsing the garbanzo beans is crucial to rid them of the extra sodium content and make them less sticky as the food processor purees them along with the water, cumin, red pepper, and lime juice. The fresh parsley processed with the onion and garlic gives the garbanzo mixture an amazingly fresh taste.
Piling on the veggies atop the pureed beans spread on one side of the pita brought a smile as I thought of how many of the “5 to 9” (recommended servings of fresh fruit and veggies we’re supposed to have each day) were being satisfied in that one humble sandwich.
After the sandwiches were all finished, I still had quite an ample amount of the garbanzo-bean mixture, so I spread it on some leftover cornbread instead of using butter. Just as good as on the pita!
Why’d I wait? This unique pita partner is terrific!
Garbanzo Bean Sandwiches
1/8 cup onion, sliced
1 garlic clove
2 tablespoons parsley
1 (15-ounce) can garbanzo beans, rinsed, drained
1/2 cup water
1/4 teaspoon cumin
1/4 teaspoon crushed red pepper
1 teaspoon lime (or lemon) juice
4 whole-wheat pitas
2 cups spinach, shredded
1 medium tomato, chopped
1/2 cucumber, medium, sliced and quartered
1 cup carrots, shredded
1/2 cup fat-free ranch dressing
Place onion, garlic, and parsley in a food processor or blender. Process until roughly chopped.
Add garbanzo beans, water, cumin, red pepper, and lime juice. Process until smooth. Cut each pita in half to for 2 pockets. Spread 2 tablespoons of bean mixture into each pita half. To each pita half add spinach, tomato, cucumber, and shredded carrots. Then to each pita half add 1 tablespoon of ranch dressing. Makes 8 servings.