Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Mediterranean chickpea and feta pita
A soft pita filled with chickpeas, feta and chopped vegetables.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Photograph the finished pitas
- Time
- About 15 min
- estimated
- Serves
- 2
- see below
- Energy
- 420 kcal
- per serving
- Protein
- 20 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, milk. Check the labels on packaged ingredients:
- feta. Some feta is made with animal rennet; check the label if you are vegetarian.
- pitas. Pita can contain soya or sesame; check the label.
Cooking steps
Crush about half the chickpeas with a fork and mix them with the yoghurt and parsley, which binds the filling.
Halve the tomatoes and scrape the watery middles out with a teaspoon, then dice the flesh. That watery middle is where nearly all the liquid is.
Fold the whole chickpeas, cucumber, tomato and feta into the mixture.
Warm the pitas, open them carefully along one edge and fill them.
The useful detail
Remove excess tomato liquid so the pita does not become soggy. Deseeding takes a moment and is the difference between a filled pita and a wet one.
Make it work for you
One serving is One filled pita. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
White beans instead of chickpeas
Creamier, and they crush more readily.
Per serving: about 25 kcal less, about the same protein, about 2 g less fat.
Soft goat's cheese instead of feta
Milder and creamier, and less salty.
Per serving: about the same energy, about 1 g more protein, about the same fat.
Wraps instead of pita
Easier to roll than to fill, and they hold less.
Per serving: about 20 kcal more, about 1 g less protein, about 4 g more fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegetarian lunch with protein from the chickpeas and feta. The feta brings most of the salt, which is why it is weighed.
| Energy | 420 kcal |
|---|---|
| Protein | 20 g |
| Fat | 11 g |
| of which saturates | 5 g |
| Carbohydrate | 64 g |
| of which sugars | 11 g |
| Fibre | 11 g |
| Sodium | 870 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| chickpeas | 200 g | FDC 173800Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 278 kcal | 14.1 g |
| plain yoghurt | 80 g | FDC 170886Yogurt, plain, low fat | 50 kcal | 4.2 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| cucumber | 100 g | FDC 168409Cucumber, with peel, raw | 15 kcal | 0.7 g |
| tomatoes | 100 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 18 kcal | 0.9 g |
| feta | 60 g | FDC 173420Cheese, feta | 159 kcal | 8.5 g |
| pitas | 120 g | FDC 174916Bread, pita, whole-wheat | 314 kcal | 11.8 g |
| Whole recipe | Divided by 2 | 837 kcal | 40.3 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- The filling keeps, covered, for up to 2 days. Fill the pitas when you eat them.
- Reheating
- Eaten cold, in a warmed pita.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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