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<Recipe recipeId="13171" locale="en">
<RecipeHeader>
<RecipeTitle>Mediterranean Vegitarian Sandwich</RecipeTitle>
<Category></Category>
<NbPersons>0</NbPersons>
<PortionYield></PortionYield>
<PrepTime></PrepTime>
<TotalTime></TotalTime>
<Source></Source>
</RecipeHeader>
<IngredientList>
<IngredientText>Prep time: 30 minutes | Serves 4
Description
The bright colors and flavors of this overstuffed sandwich reflect the sunny region it’s named for. Soaking the onions in ice water tames the bite; try this technique for salads too. If you’re on Phase 1, skip the pita and eat the filling as a salad. (Phase 2)
Ingredients</IngredientText>
<Ingredient id="1113" quantity="0.5" unit="small" comment="" defaultState="true" weightGram="70.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1/2 small</IngredientQuantity>
<IngredientItem>red onion</IngredientItem>
<IngredientComment>very thinly sliced</IngredientComment>
</Ingredient>
<Ingredient id="-1" quantity="1.0" unit="(15.5 ounce) can" comment="" defaultState="true" weightGram="434.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1 (15.5-ounce) can</IngredientQuantity>
<IngredientItem>chickpeas</IngredientItem>
<IngredientComment>rinsed and drained</IngredientComment>
</Ingredient>
<Ingredient id="1393" quantity="1.5" unit="cups" comment="" defaultState="true" weightGram="30.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1 1/2 cups</IngredientQuantity>
<IngredientItem>baby spinach</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="298" quantity="3.0" unit="ounces" comment="reduced-fat" defaultState="true" weightGram="28.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>3 ounces</IngredientQuantity>
<IngredientItem>reduced-fat feta cheese, crumbled</IngredientItem>
<IngredientComment>(generous 1/3 cup)</IngredientComment>
</Ingredient>
<Ingredient id="1110" quantity="1.0" unit="medium" comment="" defaultState="true" weightGram="0.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1 medium</IngredientQuantity>
<IngredientItem>cucumber</IngredientItem>
<IngredientComment>halved crosswise and thinly sliced lengthwise</IngredientComment>
</Ingredient>
<Ingredient id="1146" quantity="1.0" unit="large" comment="" defaultState="true" weightGram="182.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1 large</IngredientQuantity>
<IngredientItem>tomato</IngredientItem>
<IngredientComment>thinly sliced</IngredientComment>
</Ingredient>
<IngredientText>2 roasted red peppers (from a jar), rinsed and cut into 1/4&quot; slices</IngredientText>
<Ingredient id="-1" quantity="0.25" unit="cup" comment="" defaultState="true" weightGram="0.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1/4 cup</IngredientQuantity>
<IngredientItem>pitted kalamata olives</IngredientItem>
<IngredientComment>roughly chopped</IngredientComment>
</Ingredient>
<Ingredient id="2144" quantity="1.0" unit="tablespoon" comment="" defaultState="true" weightGram="13.5" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1 tablespoon</IngredientQuantity>
<IngredientItem>extra-virgin olive oil</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="-1" quantity="1.5" unit="teaspoons" comment="" defaultState="true" weightGram="0.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1 1/2 teaspoons</IngredientQuantity>
<IngredientItem>red-wine vinegar</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="730" quantity="0.125" unit="teaspoon" comment="ground" defaultState="true" weightGram="2.1" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1/8 teaspoon</IngredientQuantity>
<IngredientItem>ground cumin</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<IngredientText>Cayenne
2 (6&quot;) whole-grain pita breads, halved
Instructions
Place onion in a small bowl and cover with ice water, let sit for 10 minutes.
Drain onion, pat dry, and place in a medium bowl. Add chickpeas, spinach, feta, cucumber, tomato, peppers, olives, oil, vinegar, and cumin; stir gently to combine. Season with cayenne to taste.
Fill pita halves with vegetable mixture and serve.
Nutritional information
Per serving:
290 calories</IngredientText>
<Ingredient id="1851" quantity="5.0" unit="g" comment="" defaultState="true" weightGram="1.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>5 g</IngredientQuantity>
<IngredientItem>fat</IngredientItem>
<IngredientComment>(2.5 g sat)</IngredientComment>
</Ingredient>
<Ingredient id="-1" quantity="44.0" unit="g" comment="" defaultState="true" weightGram="1.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>44 g</IngredientQuantity>
<IngredientItem>carbohydrate</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="-1" quantity="13.0" unit="g" comment="" defaultState="true" weightGram="1.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>13 g</IngredientQuantity>
<IngredientItem>protein</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="-1" quantity="8.0" unit="g" comment="" defaultState="true" weightGram="1.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>8 g</IngredientQuantity>
<IngredientItem>fiber</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="-1" quantity="770.0" unit="mg" comment="" defaultState="true" weightGram="0.0010" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>770 mg</IngredientQuantity>
<IngredientItem>sodium</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
</IngredientList>
<RecipeText></RecipeText>
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