These easy to prepare Spicy Chickpea Edamame Salad Pitas are loaded with light and fresh flavor. Ready in 15 minutes and simple to customize, they’re perfect for a quick weekday lunch.
Spicy Chickpea Edamame Salad Pitas
I love a good vegetarian sandwich (we’d also accept wraps, pitas, or flatbreads). Basically, slap a flavorful filling onto some form of bread and I’m in!
If you’re a fan of vegetarian sammies too, I think you’re going to enjoy these spicy chickpea edamame salad pitas. They’re great for when you’re craving a substantial meal but don’t have much time.
- The salad comes together quickly in just 15 minutes.
- It’s loaded with protein thanks to mashed chickpeas, sweet edamame, and tangy Greek yogurt.
- Diced celery and green onions add crunch.
- While spicy Sriracha and smoky sun-dried tomatoes provide the finishing touches.
One of my favorite things about this recipe is how easy it is to customize. Below are some of our go-to swaps and additions.
Spicy Chickpea Salad Pita Variations:
- Skip the edamame and use 100% chickpeas
- Load up on extra veggies by adding sliced cucumbers, tomatoes, or zucchini noodles
- Add a dose of healthy fat with avocado slices or a tablespoon of sunflower seeds
- Ditch the pitas and just eat it with a spoon.
Have fun making your own custom creation, the options are endless!
~ Keep scrolling for ingredient tips after the recipe ~
For The Salad:
- 1 cup Cooked Chickpeas, rinsed well if using canned
- 3 to 4 tablespoons Plain Greek Yogurt (we’ve used nonfat and 2%)
- 1/4 teaspoon Garlic Salt
- 1 to 2 teaspoons Sriracha Sauce, (start with 1 teaspoon and add more to meet your heat preference)
- 2 teaspoons Lemon Juice
- 1/3 cup (2 ounces) shelled Frozen Pre-Cooked Edamame, thawed
- 1 Green Onion, finely chopped
- 1 Celery Stalk, finely diced (about 1/3 cup)
- 2 tablespoons finely chopped Sun-Dried Tomatoes
- Salt and Black Pepper, to taste
For The Pitas:
- 1 cup torn Curly Lettuce
- 2 Whole Wheat Pitas, unsliced
- Lemon wedges, for serving
- Place chickpeas in a medium bowl and mash with a fork until broken up but still slightly chunky.
- Stir in yogurt, garlic salt, Sriracha sauce, and lemon juice until well combined.
- Stir in edamame, onion, celery, and sun-dried tomatoes.
- Taste mixture and add salt, pepper, and more Sriracha sauce or Greek Yogurt if desired.
- Divide lettuce evenly between pitas, top with salad and enjoy. If you like a little extra zing in your salad serve the pitas with sliced lemons.
Frozen Edamame: If your edamame is not the pre-cooked variety, follow package directions for cooking before proceeding with the recipe.
Warming The Pitas: You can warm pitas on the stovetop, in the microwaves for 15 to 20 seconds or popped in a 325°F toaster oven for 3 to 5 minutes.
Prep-Ahead Instructions: Make the salad as directed and refrigerate. Store salad, lettuce, and pitas separately until ready to assemble. There may be a little liquid (whey) on top of the prepared chickpea salad, just drain it off and stir salad before assembling.
Nutrition Information:Yield: 2 Serving Size: 1 Filled Pita
Amount Per Serving: Calories: 328Total Fat: 15.6gSaturated Fat: 0.6gCholesterol: 1.9mgSodium: 289.9mgCarbohydrates: 53gFiber: 10.3gSugar: 8.1gProtein: 20.3g
Got Chewy Sun-Dried Tomatoes?
There’s a lot to like about these pitas but the smoky-sweet flavor of the sun-dried tomatoes is a standout. When it comes to purchasing sun-dried tomatoes, we like the ones that are not packed in oil.
The trick to keeping dry-packed sun-dried tomatoes more tender and juicy is to store them in the fridge. Whenever I buy a new bag I just toss it in the fridge (even before we’ve opened it).
If you prefer a softer tomato or yours are really dried out and chewy, no worries they’re easy to rehydrate. This article from Cooks Illustrated on The Best Way to Rehydrate Sun-Dried Tomatoes has some great tips like using vegetable broth and a quick 2-minute microwave method.
What to Do With Leftover Pitas
Because they defrost quickly, we always keep a bag of pitas in the freezer. Pocketed pitas are great for making these summery Strawberry Spinach Pita Pockets or a batch of crispy Toaster Oven Baked Pita Chips. For this recipe, I like to use pitas without pockets. They’re fantastic for whipping up a quick Cheddar Apple Pita Pizza.
For even more sandwiches, wraps and pitas check out this Vegetarian Sandwiches & Wraps Roundup featuring 20 ridiculously delicious vegetarian and vegan options!