Veggie Stuffed Pita
Mini whole wheat pitas are stuffed with veggies and topped with cheese. Use family favorite veggies that you have on hand to make this easy lunch or dinner.
- Yield
- 12 servings
- Serving size
- 1 prepared pita, 1/12 of recipe
- Rating
- 3.34 of 5 (82 ratings)
Food groups
- Dairy: 3/4 cups
- Grains: 1 1/2 ounces
- Vegetables: 1/4 cups
Ingredients
- 2 cups broccoli, chopped
- 15 baby carrots or 4 regular
- 2 medium zucchinis
- 12 ounces low-fat cheddar cheese
- 1/2 teaspoon oregano
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 2 tablespoons vegetable oil (or oil of your choice)
- 12 (4-inch) whole wheat mini pitas
Directions
- Wash hands with soap and water.
- Wash vegetables.
- Remove the broccoli flowers from stems, cut the flowers into small florets, and put into mixing bowl.
- Chop carrots into bite size pieces, add to into mixing bowl.
- Slice the zucchini into thin slices.
- Cut each slice into quarters and put into bowl.
- Grate the cheese and put into a separate bowl.
- Measure oregano, pepper, garlic powder, and onion powder; mix together.
- Heat oil in a large skillet over medium heat.
- Put the spices in the heated oil and then add the mixture of vegetables to the pan.
- Stir vegetables with a wooden spoon and sauté about 5 minutes.
- When the vegetables are slightly tender, remove from heat.
- Spoon vegetable mixture into the pita.
- Top the hot vegetables with 1-ounce grated cheese.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 201.47 |
| Total Fat | 8.78 g |
| Saturated Fat | 3.99 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 21.55 mg |
| Carbohydrates | 19.82 g |
| Dietary Fiber | 2.8 g |
| Total Sugars | 2.53 g |
| Added Sugars included | 0 g |
| Protein | 11.41 g |
| Calcium | 239 mg |
| Potassium | 231 mg |
| Sodium | 311.47 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 38 mg |
| Phosphorus | 224 mg |
| Selenium | 23 mg |
| Zinc | 2 mg |
| Vitamin A | 140 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.4 mcg |
| Vitamin C | 18 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 23 mcg |
| Folate | 32 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 18 mg |
Notes
Substitute green pepper, mushrooms, or onions in place of listed vegetables.
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Source
Recipe by: Wellness Ways Resource Book — University of Illinois Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/veggie-stuffed-pita. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.