Healthy, hearty tuna sandwiches. Flaky tuna and tender chick peas are coated with a bright and creamy, lemon herb dressing then added to whole wheat pita pockets along with fresh spinach and tomatoes.
Tuna Sandwiches with a Mediterranean Flare
I’ve always loved tuna salad sandwiches since my mom made them for me when I was little. Here I’ve made a more flavorful and exciting twist on tuna salad with the addition of herbs, Greek yogurt, plenty of lemon juice and red onions.
Another thing I chose to do in this recipe is add chickpeas not only to make it more filling but to add more nutritional value and I served it in pita pockets because pita pockets and tuna salad just go together.
I absolutely love chickpeas because I am a huge hummus fan and what’s a good, traditional mediterranean hummus without chickpeas? I’ve been eating hummus on a daily basis with my lunch lately. It’s the best way to get my kids (and myself even) to eat a lot of veggies in one sitting.
The Chick Peas Make it More Filling
One thing that’s truly amazing about a can of chickpeas is that the liquid from a can of chickpeas can whip up into meringue!
I saw the instructors do it at the Culinary Institute of America and they used that chickpea water meringue (which is technically called aquafaba) in a chocolate mousse and it tasted incredible! Here is a recipe that is basically the same to what they made here.
Adding More Pulses to Our Diet
If you haven’t been eating a lot pulses, such as chickpeas, now is a great time to start! “What are pulses?” You may be asking.
Pulses are the category of legume that includes beans, peas, chickpeas or lentils. And did you know every 1/2 cup of cooked pulses delivers 9 grams of protein?
Another big fact about pulses is that 2016 is the International Year of Pulses. Pulses help feed and nourish people in every part of the world and they don’t leave a big carbon foot print in doing so.
I love pulses and I’ve taken the Pulse Pledge – where I’ve committed to eat pulses once a week for 10 weeks and you can do the same too! Just follow the link here to learn more about it and make the pledge yourself!
And start out your pledge with these easy and delicious Tuna and Chickpea Pita Pocket Sandwiches! They won’t disappoint (I’ve already made this recipe three days in a row for lunch)!
More Healthy Lunch Recipes
- Egg Wrap
- Poppy Seed Chicken Salad (serve it whole grain bread to keep it healthy)
- Chicken Caesar Wrap
- Lettuce Wraps
- Grilled Chicken Chopped Salad with Italian Dressing
Follow Cooking Classy
Tuna and Chickpea Pita Sandwiches
- 1/3 cup fat-free or low-fat Greek yogurt
- 1/4 cup light mayonnaise
- 2 1/2 Tbsp fresh lemon juice
- 1/4 cup chopped fresh parsley
- 2 tsp chopped fresh rosemary or 1/2 tsp dried crushed
- 1 tsp chopped fresh thyme leaves or 1/4 tsp dried
- 2 (4.5 - 5 oz) cans white albacore tuna, drained well
- 1 (15 o) can chickpeas (aka garbanzo beans), drained and rinsed
- 3/4 cup chopped celery
- 1/3 cup finely chopped red onion
- Salt and freshly ground black pepper
- 2 medium tomatoes, sliced
- 2 cups spinach
- 2 Whole wheat pita pocket breads
- In a small mixing bowl whisk together Greek yogurt, mayonnaise, lemon juice, parsley, and thyme or rosemary.
- To a medium mixing bowl add tuna chickpeas, celery, and red onion. Pour Greek yogurt mixture over the top and toss everything to evenly coat.
- Season with salt and pepper to taste and toss.
- Slice pita pockets in half then slice through the center to open.
- Layer in spinach, tomatoes and tuna salad mixture. Serve immediately.