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Zucchini Salad Pita Pockets

 
One serving costs about $2.2

$2.20 per serving

1 people like this recipe

1 likes

This recipe is ready in 30 minutes

Ready in 30 minutes

4 vegetarian,healthy,lacto ovo vegetarian
spoonacular Score:91%

Spoonacular Score: 91%

 

Zucchini Salad Pita Pockets could be just the lacto ovo vegetarian recipe you've been looking for. This recipe serves 4. One serving contains 604 calories, 20g of protein, and 23g of fat. For $2.2 per serving, this recipe covers 38% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes roughly 30 minutes. 1 person has made this recipe and would make it again. If you have pita pockets, carrots, olive oil, and a few other ingredients on hand, you can make it. It is brought to you by Foodista. All things considered, we decided this recipe deserves a spoonacular score of 90%. This score is outstanding. Try Crab Salad in Pita Pockets, Salmon Salad Pita Pockets, and Mini Salad Pita Pockets for similar recipes.

Ingredients

Servings:
1 cup
1 cup instant barley
instant barley
2
2  zucchini
zucchini
2 cloves
2 cloves garlic
garlic
2
2  carrots
carrots
0.5 cup
0.5 cup italian parsley
italian parsley
0.25
0.25  red onion
red onion
1 cup
1 cup chickpeas
chickpeas
0.5 tsps
0.5 tsps salt
salt
0.5 tsps
0.5 tsps black pepper
black pepper
0.5 tsps
0.5 tsps turmeric
turmeric
0.5 tsps
0.5 tsps curry
curry
0.5
0.5  lemon (juice)
lemon (juice)
0.25 cup
0.25 cup olive oil
olive oil
4
4  whole wheat pita pockets
whole wheat pita pockets
3.5 oz
3.5 oz feta
feta
1 cup instant barley
1 cup
instant barley
2  zucchini
2
zucchini
2 cloves garlic
2 cloves
garlic
2  carrots
2
carrots
0.5 cup italian parsley
0.5 cup
italian parsley
0.25  red onion
0.25
red onion
1 cup chickpeas
1 cup
chickpeas
0.5 tsps salt
0.5 tsps
salt
0.5 tsps black pepper
0.5 tsps
black pepper
0.5 tsps turmeric
0.5 tsps
turmeric
0.5 tsps curry
0.5 tsps
curry
0.5  lemon (juice)
0.5
lemon (juice)
0.25 cup olive oil
0.25 cup
olive oil
4  whole wheat pita pockets
4
whole wheat pita pockets
3.5 oz feta
3.5 oz
feta

Equipment

food processor
food processor
bowl
bowl
food processor
food processor
bowl
bowl


Instructions

  1. Prepare the barley as directed; drain and cool.
  2. Shred the zucchini, carrots, onion, drained chickpeas and the parsley, using the shredding blade of the food processor.
  3. Place in a bowl and season. Add the barley and toss.
  4. Combine the lemon juice and olive oil and add to the salad and toss.
  5. Gently mix in the crumbled feta.
  6. Fill the pitas and serve.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.20
Ingredient
1 cup instant barley
2 zucchini
2 cloves garlic
2 carrots
½ cups italian parsley
¼ red onion
1 cup chickpeas
½ teaspoons black pepper
½ teaspoons turmeric
½ teaspoons curry
½ lemon (juice)
¼ cups olive oil
4 whole wheat pita pockets
3.5 ounces feta
Price
$0.53
$1.12
$0.13
$0.21
$1.19
$0.09
$0.33
$0.03
$0.06
$0.03
$0.10
$0.64
$2.00
$2.34
$8.81

Tips

Health Tips

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
603 Calories
20g Protein
22g Total Fat
85g Carbs
95% Health Score
Limit These
Calories
603
30%

Fat
22g
35%

  Saturated Fat
6g
39%

Carbohydrates
85g
28%

  Sugar
8g
9%

Cholesterol
22mg
7%

Sodium
858mg
37%

Get Enough Of These
Protein
20g
41%

Vitamin K
143µg
137%

Manganese
2mg
131%

Vitamin A
6149IU
123%

Fiber
17g
70%

Selenium
47µg
68%

Vitamin B1
0.65mg
43%

Phosphorus
432mg
43%

Vitamin C
32mg
39%

Magnesium
151mg
38%

Folate
149µg
37%

Vitamin B6
0.7mg
35%

Iron
5mg
33%

Copper
0.63mg
32%

Vitamin B2
0.53mg
31%

Zinc
3mg
27%

Vitamin B3
5mg
25%

Potassium
863mg
25%

Calcium
209mg
21%

Vitamin E
3mg
21%

Vitamin B5
1mg
13%

Vitamin B12
0.42µg
7%

covered percent of daily need

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