Microwave chickpea fatteh
Crisp pita, warm cumin chickpeas and a garlicky tahini yogurt sauce layered in a bowl, the Levantine comfort dish with over 30 grams of protein.
- 15 min total
- 10 min hands-on
- Follow-a-recipe easy
- Serves 1
- About $2.49 a serving
- 690 calories
- Vegetarian
Dolly says: Read the steps once before you start. Everything goes smoother after that.
Ingredients
For 1 servings.
- 1 pita bread
- ½ can chickpeas, drained and rinsed
- ½ cup plain Greek yogurt
- 1 tbsp tahini
- 1 tbsp pine nuts (optional)
- 1 tbsp fresh parsley, leaves torn (optional)
From your pantry
- 1 tbsp olive oil, divided
- ¼ tsp ground cumin
- 2 pinches salt, divided
- 2 tbsp water
- ¼ tsp garlic powder
- 1 pinch paprika
Each serving has about 690 calories, 33 g protein, 76 g carbs and 29 g fat, and costs about $2.49 at typical US grocery prices. Both are estimates from what the recipe uses.
Missing something?
- No pita bread? Flour tortillas work.
- No plain Greek yogurt? Plain yogurt or sour cream works.
- No fresh parsley? Cilantro works.
Steps
Tap an underlined word for a quick explanation.
Tear the pita into bite-size pieces, them with half the olive oil on a microwave-safe plate, and spread them out.
Toss. Tossing means gently lifting and turning food so everything gets coated, like pasta in sauce or vegetables in oil. It coats every piece evenly without mashing anything.
How you’ll know: Every piece looks glossy or evenly coated, with no dry spots hiding underneath.
Microwave 1 minute, move them around, then microwave in 30-second bursts until dry and , 1 to 2 minutes more.
Crispy. Crispy means the outside is dry, firm and crunchy. It comes from high heat, a little oil and room in the pan, because crowded food steams and goes soft.
How you’ll know: It sounds crunchy when you tap or bite it, and it doesn’t flop when you lift it.
Timer: 1 min
Dolly’s tip: They crisp up as they cool, so stop when they feel dry and stiff.Put the chickpeas, cumin, of salt and the water in a bowl, cover, and microwave 2 minutes until hot.
Pinch. A pinch is what you can hold between your thumb and two fingers, less than an eighth of a teaspoon. It’s a small, forgiving amount, so there’s no need to measure.
How you’ll know: It’s a light sprinkle you can barely see on the food, not a little pile.
Timer: 2 min
Stir the yogurt, tahini, garlic powder and the other pinch of salt together in a mug until smooth.
Dolly’s tip: Tahini tightens up when you first stir it in. Keep going and it turns silky.Put the crisp pita in a shallow bowl and pour the hot chickpeas and their liquid over it.
Dolly’s tip: The pita on the bottom soaks up the juices and the pieces on top stay crunchy. You want both.Pour the yogurt sauce over the chickpeas and with the rest of the olive oil.
Drizzle. Drizzling means pouring a thin, slow stream over the top of something. A thin stream spreads a little flavor a long way.
How you’ll know: You see thin lines across the food, not a puddle collecting underneath.
Sprinkle with paprika, scatter the pine nuts and parsley, and eat it right away.
Plan this in Dollop, and get the grocery list
Dollop puts this dinner on a night that suits your week, lists only what you still need to buy, and walks you through each step while you cook.
