These Easy Zucchini and Hummus Pita Sandwiches are a fun and tasty way to eat your veggies! Soft pita bread holds fresh zucchini and creamy hummus, making each bite delightful.
Getting your kids to enjoy veggies can be tricky, but they love these sandwiches! I love stacking mine with extra toppings for crunch. Quick, healthy, and oh-so-yummy!
Key Ingredients & Substitutions
Zucchini: Great for adding moisture and texture. If zucchini isn’t available, yellow squash works just as well. You can even use cooked eggplant for a different flavor.
Red Bell Pepper: This adds sweetness and color. If you prefer less sweetness, try using green bell peppers instead. Other veggies like cherry tomatoes or roasted red peppers can also be good alternatives.
Hummus: I recommend classic hummus for its nutty flavor, but you can use flavored varieties, like roasted red pepper or garlic hummus. If you’re avoiding chickpeas, try bean-based dips like white bean or black bean spreads.
Feta Cheese: It’s optional, but it adds a nice tang. For a dairy-free option, use dairy-free feta or leave it out altogether. You can also sprinkle some nutritional yeast for a cheesy flavor without the dairy.
How Do You Cook Zucchini So It Won’t Get Soggy?
Cooking zucchini can be tricky; you want it tender but not mushy. Here’s how to do it right:
- First, make sure your skillet is hot before adding the zucchini. This helps sear the outside quickly.
- Cook on medium heat and give it plenty of space in the pan. Overcrowding can steam the veggies.
- Keep stirring occasionally, letting the zucchini develop some charred spots for flavor without overcooking it.
- Removing from heat when it’s still slightly crisp will prevent it from becoming soggy.
Easy Zucchini and Hummus Pita Sandwiches
Ingredients You’ll Need:
Vegetable Filling:
- 2 medium zucchinis, chopped into bite-sized pieces
- 1 red bell pepper, diced
- 1/2 red onion, sliced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano or Italian seasoning
- Salt and pepper, to taste
Pita and Spreads:
- 4 whole wheat pita breads
- 1 cup hummus
Garnish:
- 2 cups fresh spinach leaves
- 1/4 cup crumbled feta cheese (optional)
How Much Time Will You Need?
This simple recipe takes about 10 minutes for preparation and 10-15 minutes for cooking, totaling around 25-30 minutes. It’s quick enough for a healthy lunch or dinner and packed with fresh flavors!
Step-by-Step Instructions:
1. Preparing the Veggies:
Start by preheating your skillet or grill pan over medium heat. Add the olive oil to the heated pan, letting it warm up. Then toss in the chopped zucchini, diced red bell pepper, and sliced red onion. Sprinkle with dried oregano, salt, and pepper. Stir occasionally as they cook for about 8-10 minutes, until the veggies are tender with some nice charred spots for flavor. Once cooked, remove the pan from heat.
2. Warping the Pita:
While your veggies are cooking, it’s time to warm up the pita breads. You can do this by heating them slightly in a dry pan or microwaving them for around 20 seconds. Warming makes the pita more pliable so it’s easier to fill.
3. Assembling the Sandwiches:
Now, grab a warmed pita and spread a generous layer of hummus inside. Top the hummus with fresh spinach leaves to add a crispy texture. Then, spoon the cooked zucchini, bell pepper, and onion mixture on top of the spinach, making sure to include the delicious flavors!
4. Finishing Touches:
If you want, sprinkle some crumbled feta cheese on top for a tangy kick. Now, fold or wrap the pita sandwiches carefully. For easier handling, you can wrap them in parchment paper, just like in the picture!
Enjoy your fresh, delicious, and healthy zucchini and hummus pita sandwiches! Perfect for any meal or as a light snack. Yum!
Frequently Asked Questions
Can I Substitute Other Vegetables in This Recipe?
Absolutely! Feel free to swap in other veggies like spinach, mushrooms, or roasted eggplant. Just be sure to adjust the cooking time based on the vegetables you choose—some may need longer to cook than others!
What Type of Hummus Works Best?
Classic hummus works wonderfully, but you can get creative! Flavored varieties, such as roasted red pepper or garlic hummus, add an extra layer of flavor to your sandwich and can make it even more exciting!
How Should I Store Leftover Pita Sandwiches?
If you have any leftovers, store them in an airtight container in the fridge for up to 2 days. To keep the pita from getting soggy, it’s best to store the fillings separately and assemble the sandwiches when you’re ready to eat.
Can I Make This Recipe Vegan?
This recipe is mostly vegan, just skip the feta cheese to keep it plant-based. You could also use a dairy-free cheese alternative if you want to add a cheesy flavor without dairy!
