Spicy Black Bean Pitas with Vegetables Recipe

Summary

Preparation Time20 MinCooking Time20 Min
Ready In40 MinDifficulty LevelMedium
Health IndexHealthyServings6
CuisineCourse
MethodVegetarian
Main IngredientInterest Group

Ingredients

 Beans1 Cup (16 tbs)
For beans
 Dried black beans/Black beans - 3 cups canned, drained and rinsed1 1⁄2 Cup (24 tbs), dried one picked over, rinsed and soaked overnight or
 Black beans1 1⁄2 Cup (24 tbs), dried
 Black beans3 Cup (48 tbs), canned
 Olive oil1 Tablespoon
 Spanish onion1 Medium, peeled and diced
 Spanish onion1 Medium, peeled
 Scotch bonnet/Jalapeno / serrano1 , finely chopped
 Garlic3 Clove (15 gm), peeled and finely chopped
 Jalapeno/Bonnet / serrano1 , chopped
 Garlic3 Clove (15 gm)
 Coriander1 Teaspoon
 Cumin1 Teaspoon
 Chili powder1 Teaspoon
 Water1⁄2 Cup (8 tbs)
For sauce
 Nonfat yogurt1 Cup (16 tbs)
 Plain non-fat yogurt1 Cup (16 tbs)
 Tahini2 Tablespoon
 Lemon juice1⁄2 Teaspoon (Sauce)
 Lemon juice1 Tablespoon (Of 1/2 Lemon)
 Cilantro2 Tablespoon, finely chopped (Sauce)
 Cilantro2 Tablespoon, finely chopped
 Salt To Taste (Sauce)
 Salt To Taste
 Pepper1 (Sauce)
 Pepper To Taste
For sandwich
 Sandwich2
 Pita4 Medium
 Pitas4 Medium (Sauce)
 Tomatoes2 Medium, diced
 Cucumber1 Medium, peeled (Sauce)
 Cucumber1 Medium, peeled, seeded and diced
 Alfalfa sprouts1⁄2 Cup (8 tbs)
 Feta4 Ounce, crumbled

Nutrition Facts

Serving size

Calories 909 Calories from Fat 166

% Daily Value*

Total Fat 19 g29.2%

Saturated Fat 5.5 g27.5%

Trans Fat 0 g

Cholesterol 27.7 mg

Sodium 883.8 mg36.8%

Total Carbohydrates 141 g46.9%

Dietary Fiber 27.8 g111.1%

Sugars 11.9 g

Protein 48 g97%

Vitamin A 30.8% Vitamin C 29.7%

Calcium 44.9% Iron 62.4%

*Based on a 2000 Calorie diet

Directions

MAKING
1. To make the beans, in a Dutch oven cover them with cold water, bring to a boil, reduce the heat, simmer the beans until they are tender, approximately 1 hour and sprinkle with the salt.
2. In a saute pan heat the olive oil over medium heat, sauté the onion and hot pepper, stirring them often, until they are soft and then sauté in the garlic until it is fragrant.
3. Add the coriander, cumin and chili powder, saute for 1 minute, add water and simmer for 2 minutes.
4. To the cooked beans and their liquid add the sauteed seasonings and in a food processor, blend the mixture until it is smooth.
5. To a nonmetal container transfer the bean puree and add the lemon juice, cilantro, salt and pepper.
6. To make the sauce, in a nonmetal bowl combine all the sauce ingredients and chill for 1 hour.
7. To make the sandwiches, over the pitas spread the black beans, fill them with the tomatoes, cucumber, alfalfa sprouts and feta and drizzle the sauce over the filling.

SERVING
8. Serve immediately.
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