> Food and Nutrition > Recipes > Breads

Lentil Pita Pockets

Pita pockets with lentils are a meal rich in fibre and complex carbohydrates, exactly what people should be looking for when choosing a low-carb diet. Lentils have a wide spectrum of essential amino acids and are a good protein source. They’re rich in folic acid, iron, phosphorus, and copper. Coconut oil adds a superior flavour to baking the pita bread, is heat resistant, and contains heart-friendly medium-chain fatty acids. The fresh cucumbers and parsley provide potassium, phosphorus, iron, calcium, and enzymes. All in all, these pita pockets are an easy-to-digest alkaline meal.

They’re also easy to make and lend themselves to a variety of fillings such as hummus, guacamole, or tomatoes mixed with feta cheese, olive oil, green onions, and basil. Your family and friends will love them. Last time I served this meal I heard someone comment, “If vegetarian food is this tasty, I’m tempted to become one.”

Pita bread:
3 cups (750 ml) whole wheat flour
1 1/2 tsp (7.5 ml) sea salt
1 1/2 Tbsp (22.5 ml) granulated sugarcane juice
4 tsp (20 ml) fast-acting dry yeast
2 tbsp (30 ml) coconut oil or melted butter
1 1/2 cups (375 ml) water, at room temperature

Lentil filling:
1 cup (250 ml) dry lentils
2 cup (500 ml) water, divided
3 tbsp (45 ml) lemon juice
2 tsp (10 ml) dried oregano
1 tsp (5 ml) sea salt
1/2 tsp (2 ml) freshly ground pepper
2 or 3 cloves garlic, minced
1/2 cup (125 ml) extra-virgin olive oil
1/4 cup (60 ml) chopped parsley
3 green onions, sliced
1/2 cucumber, seeds removed, diced into 1/4" (5-mm) cubes
1 cup (250 ml) plain yogurt

To prepare pita bread, mix ingredients by hand or in mixing machine with kneading hook for one minute to blend well. Continue to knead dough for about 10 minutes until it is smooth and elastic. Dough might be slightly tacky but should not be sticky. Use more flour or water if needed.

Place dough in slightly greased bowl and turn it until completely coated. Cover with clean towel and allow to rise in a warm place until double in size (about 1 1/2 hours).

Preheat oven to 450°F (230°C). On a slightly floured surface, turn out dough and cut into 8 equal pieces. Roll each into a ball and flatten into an 8" (20 cm) circle 1/8" (3 mm) thick. Spray baking sheet or pizza stone with a mist of water, wait half a minute, and place dough circles on either stone or sheet, as many as can fit without touching. Bake three minutes until dough puffs up.

Remove from oven and wait half a minute before placing on a rack to cool. If you bake pockets too long they will not deflate to flat disks. Continue procedure until all circles are baked.

To prepare lentil filling, soak lentils overnight in 1 1/2 cups (375 ml) water. The next day, stir 1/2 cup (125 ml) water into lentils and cook about 20 minutes until soft but not mushy. Drain.

Combine lemon juice, oregano, sea salt, pepper, garlic, and oil. Add to lentils and cool to room temperature. Fold in parsley, green onions, and cucumber.

To assemble pita pockets, cut pita bread in half and stuff each pocket with 1/8 of lentil filling. Garnish with a heaping spoonful of yogurt.

If you are short of time, pick up whole wheat pita pockets at your natural food store and substitute 3 cups (750 ml) canned lentils for the cooked lentils. Serves 8.

Source: alive #261, July 2004