Healthy Vegan Pita Sandwich
Servings: 4 big pita sandwiches
Print RecipeOur Vegan Pita Sandwich comes packed with lots of “good-for-you” plants that will give your body energy and nourishment. These vegan pitas are stuffed with a mix of cooked and fresh veggies that boost the flavors to a whole new level of delicious!
Equipment
- Skillet
- Plain Bowl
Ingredients
Bowl 1 - Cooked Veggies
- 100-150 g green beans (frozen or frozen)
- 100-150 g green peas (frozen or fresh)
- 100-150 g spinach (frozen or fresh)
- 100-150 g broccoli (frozen or fresh)
- 100-150 g mushrooms (I used hribi mushrooms, cubed)
- 2 carrots (peeled and sliced)
- 1 squash (peeled and sliced big)
- 2-3 shallots (peeled and cut big)
- 1 red bell pepper (seedless, sliced)
- 1 tbsp extra virgin coconut oil
- 1/2 tsp dried thyme
- 1/2 tsp dried basil
- 1 bay leaf
- 1 tsp Himalayan salt
- water (for cooking, not too much)
Bowl 2 - Fresh Veggies
- 1/2 cucumber
- 1-2 tomatoes
- 1-2 pickled cucumbers (optional)
Bowl 3 - Tomato Sauce
- 200-300 g tomato purée (or tomato passata)
- a few cloves garlic (peeled, chopped)
- 1 tsp Himalayan salt
- 1/2 tsp parsley (dill or basil)
- 1 tsp cayenne pepper (or black pepper)
Others
- 4-6 Moroccan pita breads
Instructions
Bowl 1 - Cooked Veggies
- Prepare the vegetables for this part as indicated in parenthesis.
- Transfer everything into a medium sized skillet or pot, and add a bit of water. Depending on the size of your skillet/pot, use just enough water so the vegetables will not stick during cooking.
- Cook on medium heat for 15-20 minutes or until the vegetables turn soft. Add more water if needed, and cook until veggies are ready.
- Season with salt and pepper before removing from heat.
- Discard any remaining water and move skillet on the side. Let the cooked veggies cool down before assembling the pita sandwich.
Bowl 2 - Fresh Veggies
- Wash and cut fresh vegetables into thin slices.
- Transfer on a plate for using later.
Bowl 3 - Tomato Sauce
- Start by adding all the ingredients for the tomato sauce into a small skillet or small pot.
- Add a bit of water but not too much, since we want to achieve a thick consistency for our tomato sauce.
- Cook everything together for 5-10 minutes over low to medium heat.
- Taste to make sure that you like the flavors and adjust the spices if needed. Should the consistency be too light, consider adding a bit more tomato purée to make the sauce thicker.
- Set aside to cool down before using into the pita sandwich.
How to Assemble this Pita Sandwich
- Before starting to assemble the pita sandwich, make sure that all the vegetables and the tomato sauce are cooled down (so not extra hot), and are placed in different bowls so they can be easily accessible.
- You can use homemade Moroccan pita bread or store bought pitas, it won’t make any difference. Note that I won’t discuss here the recipe for making Moroccan pita bread.
- Use a bigger knife to slowly cut pita bread half way through, making sure not to cut it all the way. The pita bread has to hold together all the vegetables.
- Add different ingredients into pita bread, in the order and quantity that you desire. Be creative and use the ingredients and combinations that you feel like eating.
- Complete pita sandwich by adding a bit of tomato sauce on top of all those vegetables (or even between layers of veggies).
- DONE! Serve this freshly made pita sandwich and … Enjoy!
Notes
I structured this recipe based on different bowls, each bowl holding a different combination of vegetables. Feel free to arrange the ingredients for stuffing as you find it best for your case.
You can make Moroccan pita breads yourself or use store bought pitas. No matter your choice, keep it healthy by avoiding pita bread with additives and preservatives.
This pita sandwich can be messy due to using many different ingredients, so make sure to pay special attention when serving it. On the flip side, we could say that it tastes amazing every time!