Mediterranean Pita Salad Sandwiches with Creamy Tahini Dressing
These Mediterranean Pita Salad Sandwiches are a perfect fusion of fresh ingredients and rich flavors, ideal for a satisfying lunch or a delightful snack. The creamy tahini dressing steals the show, combining the nuttiness of tahini with the tang of yogurt and garlic, creating a deliciously smooth sauce that complements the vibrant filling. Packed with protein-rich feta, juicy tomatoes, fresh spinach, and creamy avocado, each sandwich is not only tasty but also full of healthy nutrients. These versatile pita pockets are easy to prepare and perfect for meal prep or picnics, ensuring you enjoy a refreshing and wholesome meal anytime!
4
Servings
N/A
Calories
12
Ingredients
Ingredients
low-fat plain yogurt
1 cup (use as is)
tahini
2 tablespoons (stirred into sauce)
garlic clove
1 (minced)
lemon juice
1 teaspoon (freshly squeezed)
salt
to taste (added to sauce)
whole wheat pita bread
4 large (sliced to open pockets)
feta cheese
8 ounces (crumbled)
ripe plum tomatoes
4 (diced)
fresh spinach leaves
1 cup (torn into bite-sized pieces)
alfalfa sprouts
1 cup (fresh)
ripe avocado
1 large (halved, pitted, peeled, and cut into wedges)
cucumber
1 (diced)
Instructions
1
In a small bowl, combine the yogurt, tahini, minced garlic, lemon juice, and salt. Mix until smooth and set aside to allow the flavors to meld.
2
Carefully slice an edge from each pita bread to create pockets, being mindful not to cut all the way through.
3
In a medium bowl, gently toss together the crumbled feta cheese, diced tomatoes, and torn spinach leaves. Drizzle 1/4 cup of the tahini sauce over the mixture and stir to combine, ensuring all ingredients are well coated.
4
Fill each pita pocket with the feta, tomato, and spinach mixture, packing it lightly for a satisfying bite.
5
Top each filled pita with a generous sprinkle of alfalfa sprouts, diced cucumber, and avocado wedges.
6
Finally, drizzle each sandwich with approximately 1 tablespoon of the tahini sauce for an extra layer of flavor.
7
Serve immediately for the best taste and texture, or wrap tightly to enjoy later.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Mediterranean Pita Salad Sandwiches?
They are a fresh and healthy fusion of pita bread stuffed with a salad of feta, tomatoes, spinach, and avocado, all drizzled with a creamy tahini-yogurt dressing.
What ingredients are used in the creamy tahini dressing?
The dressing is made using low-fat plain yogurt, tahini, minced garlic, lemon juice, and salt.
How many servings does this recipe provide?
This recipe is designed to make 4 servings.
Is this pita salad sandwich recipe vegetarian?
Yes, this recipe is vegetarian as it contains no meat or fish.
What kind of pita bread should I use?
The recipe recommends using 4 large whole wheat pita breads for extra fiber and nutrients.
How do I prepare the tahini sauce?
In a small bowl, combine yogurt, tahini, minced garlic, lemon juice, and salt, mixing until smooth.
What type of tomatoes are best for this recipe?
The recipe calls for 4 ripe plum tomatoes, which should be diced before assembly.
Can I substitute the feta cheese?
While feta provides a classic Mediterranean taste, you could substitute it with goat cheese or a vegan feta alternative if preferred.
How should I cut the pita bread to make pockets?
Carefully slice an edge from each pita bread to create a pocket, being careful not to cut all the way through the bread.
How do I prepare the fresh spinach?
The fresh spinach leaves should be torn into bite-sized pieces before being tossed with the other ingredients.
Is this recipe suitable for meal prep?
Yes, these pita pockets are great for meal prep, though it is best to store the filling and dressing separately until you are ready to eat.
Can I make this recipe vegan?
To make it vegan, replace the low-fat plain yogurt with a dairy-free yogurt and use a vegan cheese alternative instead of feta.
What role does the avocado play in the sandwich?
The avocado provides a creamy texture and healthy fats, serving as a topping for the filled pita pockets.
What are alfalfa sprouts used for?
Alfalfa sprouts add a light, crunchy texture and extra nutrients to the top of each sandwich.
Can I add extra protein like chicken or chickpeas?
Absolutely, you can add cooked chicken breast or chickpeas to the filling mixture for an even more protein-rich meal.
How do I prevent the pita bread from getting soggy?
Serve the sandwiches immediately after assembly, or keep the wet ingredients separate if you plan to eat them later.
Can I use Greek yogurt instead of low-fat plain yogurt?
Yes, Greek yogurt can be used and will result in a thicker, tangier dressing.
What if I do not have tahini?
If you do not have tahini, you could try using sunflower seed butter or a thin almond butter, though the flavor will change slightly.
How many ingredients are in this recipe in total?
There are 12 main ingredients in this recipe.
Is this recipe considered healthy?
Yes, it is packed with fresh vegetables, healthy fats from avocado and tahini, and protein from feta and yogurt.
How do I prepare the avocado?
The avocado should be halved, pitted, peeled, and cut into wedges before being added to the sandwich.
Can I use different greens instead of spinach?
Yes, you can substitute spinach with kale, arugula, or shredded romaine lettuce.
What is the flavor profile of the tahini dressing?
The dressing is nutty from the tahini, tangy from the yogurt and lemon, and savory from the fresh garlic.
Should the sandwiches be served warm or cold?
These sandwiches are typically served cold or at room temperature for a refreshing taste.
Can I use garlic powder instead of fresh garlic?
While fresh garlic is best for flavor, you can use 1/4 teaspoon of garlic powder if fresh is unavailable.
How do I store leftover filling?
Store any leftover feta and tomato mixture in an airtight container in the refrigerator for up to 2 days.
Is this recipe suitable for a picnic?
Yes, it is very portable; just wrap the assembled sandwiches tightly in foil or parchment paper.
Can I use cherry tomatoes instead of plum tomatoes?
Yes, cherry tomatoes halved or quartered will work perfectly in place of diced plum tomatoes.
Do I need to peel the cucumber?
Peeling is optional; you can leave the skin on for extra color and nutrients, or peel it if you prefer a softer texture.
Can I toast the pita bread?
Yes, lightly toasting the pita before slicing can add a nice crunch, but be careful not to make it too brittle to open.