Indian Garbanzo Bean Salad with Pitas

Indian Garbanzo Bean Salad with Pitas
Photo: Jason Donnelly
Start To Finish Time:
25 mins
Servings:
6
Yield:
8 cups

Ingredients

  • 2 15 ounce cans garbanzo beans (chickpeas), rinsed and drained

  • 3 cup chopped roma tomatoes (1 pound tomatoes)

  • 1 cup shredded carrots (2 medium)

  • 1 medium cucumber, halved lengthwise and thinly sliced

  • ½ of a medium red onion, very thinly sliced

  • 2 teaspoon finely shredded lemon peel

  • ¼ cup lemon juice

  • 3 tablespoon olive oil

  • 1 teaspoon ground cumin

  • 1 teaspoon curry powder

  • ½ teaspoon salt

  • ¼ teaspoon ground black pepper

  • 1 cup plain low-fat yogurt

  • 3 pita bread rounds* or Homemade Pita, cut into wedges

Homemade Pita

  • 1 package active dry yeast

  • 1 ½ cup warm water (105° F to 115° F)

  • 1 tablespoon honey

  • 3 ½ cup all-purpose flour

  • 1 teaspoon salt

  • 2 tablespoon olive oil

Directions

  1. In a large bowl combine garbanzo beans, tomatoes, carrots, cucumber, and red onion. In a screw-top jar combine lemon peel, lemon juice, oil, cumin, curry powder, salt, and black pepper. Cover and shake well. Pour over salad mixture; toss to combine.

  2. Serve with yogurt and pita wedges.

Homemade Pita

  1. In a small bowl combine yeast, 1/2 cup of the warm water, and the honey. Let stand about 10 minutes or until foamy.

  2. In a large bowl combine 3-1/2 cups of the flour and the salt; make a small depression in the middle of the mixture. Stir the remaining 1 cup warm water and the oil into the yeast mixture. Slowly pour the yeast mixture into the flour mixture, stirring until dough forms.

  3. Place dough in a well-oiled bowl; cover loosely with plastic wrap. Let rise in a warm place until double in size (1-1/2 to 2 hours).

  4. On a floured surface, knead dough for 10 minutes, adding enough flour to keep dough from sticking. Divide dough into 10 pieces; roll each into a ball. Cover loosely; let stand for 10 minutes.

  5. Preheat oven to 500° F. Position racks at bottom of oven. On a lightly floured surface, roll out dough balls to 6-inch circles. Transfer circles to ungreased baking sheets. Bake for 4 minutes; turn over and bake for 2 minutes more. (they will puff.) Transfer to wire racks. Repeat with remaining dough.

*

If desired, before cutting into wedges, grill pita bread rounds on an indoor or outdoor grill over medium heat until warm and toasted. Transfer to a cutting board and cut into wedges.

Wheat-Flaxseed Pitas:

Prepare Homemade Pitas as directed, except decrease all-purpose flour to 2 cups and add 1-1/2 cups whole wheat flour and 1/2 cup ground flaxseeds or flaxseed meal. Knead in enough additional all-purpose flour to keep dough from sticking.

Nutrition Facts (per serving)

295 Calories
9g Fat
49g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 295
% Daily Value *
Total Fat 9g 12%
Saturated Fat 1g 5%
Cholesterol 2mg 1%
Sodium 905mg 39%
Total Carbohydrate 49g 18%
Total Sugars 10g
Protein 14g
Vitamin C 20.7mg 103%
Calcium 151.5mg 12%
Iron 2.9mg 16%
Potassium 502mg 11%
Folate, total 60.5mcg
Vitamin B-12 0.2mcg
Vitamin B-6 0.2mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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