Grilled Pitas with Green Veggies
By Emma
Certified Culinary Professional
•
Recipe tested & approved
A fresh take on grilled pita bites topped with a bright green veggie mix. Peas blended creamy with a touch of olive oil and lemon, paired with a warm sauté of snap peas, tender broccolini, and shallots. Garlic and a hint of maple syrup add depth. Pitas grilled to a golden crisp. Serves 32 finger-friendly pieces. A veggie-forward vegetarian dish free from nuts, dairy, and eggs. Slightly adjusted quantities and ingredients for balance and a touch more bite. Cook times flexible, focus on crunch and freshness for best results.
Prep:
25 min
Cook:
12 min
Total:
37 min
Servings:
32 bites
#vegetarian
#vegan
#finger food
#green veggies
#quick prep
#nut-free
Sometimes, green means complex. Tried simple pea spreads, ended with dull piles. Learned to keep texture alive—pulse instead of puree. Oil choice changes flavor profile drastically; olive oil over veggie oils brings earthier taste and silk to pea puree. Warm greens bow out fast, don’t overcook, or they turn limp, tasteless. Arugula added last keeps that peppery zing, contrast essential against lemon-must maple sweetness in dressing. Grilling pitas on cast iron pan? Yes, a must. Bubbles form, char lines make texture pop. And no soggy bread here; brush well with oil or it’s just cracker hard. These bites travel nicely, but best fresh. Pack leftovers separate. You want crunch, heat, and bite all the way through.
Ingredients
Green Pea Puree
- 180 ml (3/4 cup) frozen peas, thawed
- 45 ml (3 tbsp) olive oil
- 5 ml (1 tsp) maple syrup
- 10 ml (2 tsp) lemon juice
- Salt and freshly ground pepper
Warm Green Veggie Salad
- 200 ml (3/4 cup plus 1 tbsp) broccolini, chopped into 2.5 cm pieces
- 200 ml (3/4 cup plus 1 tbsp) snap peas, trimmed and halved
- 1 small shallot, finely sliced
- 45 ml (3 tbsp) light olive oil
- 1 small clove garlic, minced
- 15 ml (1 tbsp) lemon juice
- Pinch red pepper flakes (optional)
- 375 ml (1 1/2 cups) baby arugula
- 3 whole whole wheat pitas
- Olive oil for brushing
About the ingredients
Quantities adjusted for a slightly smaller batch, keeping proportions balanced. Maple syrup subbed for honey to shift sweetness profile and accommodate vegan needs—if maple absent, agave or light corn syrup okay but watch for overpowering flavors. Broccolini and snap peas swapped in for asparagus and soybeans; they keep green texture vibrant and chew pleasant. Arugula key; baby spinach wilts too fast but can work in pinch. Olive oil essential—affects flavor and texture, don’t use bargain vegetable oil. Garlic carefully added late to avoid bitterness. Pitas whole wheat for texture and flavor, but any flatbread can substitute; pita’s pocket helps hold filling intact. Brush well with oil before grilling to avoid dryness or splintering crust. These veggies cook fast; precut and have ingredients prepped to keep pace. Frozen veggies require good draining.
Method
Green Pea Puree
- 1. Blitz peas, olive oil, maple syrup, and lemon juice in a food processor until smooth but slightly textured. Season with salt and pepper. Pause for taste; add more lemon if it feels dull. Set aside. The texture should remain a bit grainy to avoid being mushy.
Warm Green Veggie Salad
- 2. Heat olive oil over medium-high in a wide pan. Toss in shallots first, stir often till translucent and fragrant but not brown—around 2 minutes. Add broccolini and snap peas; stir frequently. Listen for gentle sizzling—not furious frying.
- 3. When broccolini starts to soften (a little bend but still snap), about 5-6 minutes, add garlic and a pinch of red pepper flakes if using. Stir constantly to avoid burning the garlic, about one minute only—aromas will pop.
- 4. Splash in lemon juice, season with salt and pepper. Off heat, fold in arugula quickly—the residual heat wilts it just the right amount without turning slimy. Set mixture aside to warm but not hot.
- 5. While veggies cook, brush pitas lightly with olive oil on both sides. Grill in a cast iron or ridged pan over medium-high heat. Flip once you see golden grill marks and pita puffs slightly, around 2-3 minutes each side. Avoid charring edges.
- 6. Spread the pea puree evenly over warm pitas. Top with warm veggie salad. Cut into triangles or squares while still warm to keep filling from slipping.
- 7. Serve room temperature or slightly warm; bites won’t hold well cold. Leftovers best gently reheated in oven to revive crisp.
Substitutions and Tips
- Broccolini can be swapped with tender broccoli florets or green beans. Snap peas replaced with green beans if needed. Maple syrup works better than honey here because it’s vegan and blends more subtly with lemon. If no arugula, baby spinach works but watch the wilting time—it’s more delicate.
- Puree too thick? Thin with a little water or vegetable broth, a teaspoon at a time. Too thin? Add more peas or a small handful of baby spinach for color and body.
- Overcooked veggies get mushy and lose peppery snap. Watch for vivid green color and test bite for resistant crunch before garlic addition.
- Grilling pitas on direct heat crisps them fast; avoid pressing down or they get soggy. If grill pan not available, dry nonstick skillet with oil works but less char.
- Wipe grill pan between batches if bits stick and smoke to prevent bitterness.
- Arugula must be fresh and peppery; wilting is quick, add last thing. Can swap lemon juice for yuzu or lime for twist. Garlic is powerful; add at the end of cooking to preserve brightness.
- Storing? Veggies and puree best kept separate to avoid sogginess; reheat veggies gently in pan with splash olive oil.
- If pressed for time or texture, frozen thawed peas can substitute fresh in puree for speed but drain well to avoid watery puree.
Cooking tips
Go visual and tactile, not rigid on times. Pea puree should feel creamy but grainy, not watery. Stop processing before too smooth; a little bite is good. Sauté veggies until they glisten and have a bit of crunch still, bright color intact. You hear the gentle sizzle, smell fresh garlic blooming—that’s when to add juice and off heat. Don’t wilt greens too long—touch them to see if just soft. For pitas, look for golden grill lines and a slight puff. The combination of crisp bread, creamy puree, and warm layered greens is a balance of texture and temperature. Cut warm for neat slices. Hands down, prepping mise en place is key; once veggies hit pan, move fast. Adjust seasoning mid-way to avoid under or oversalting. Use high heat for quick cooking but moderate so garlic doesn’t burn. Keep garlic minced finely to distribute flavor without large bites. Oiling the grill pan keeps bread from sticking and adds extra flavor—skip oil and you’ll risk cold spots and tearing. Leftovers? Veggie salad loses punch if dry reheated, add splash oil or juice to revive. Puree can thicken when chilled; stir or thin with small amount water or broth before spreading again.
Chef's notes
- 💡 Pea puree needs texture—pulse don't overblend. Keep grainy to avoid dull mush. Add lemon incrementally, taste as you go; acidity sharpens pea flavor. Draining thawed peas well cuts watery puree risk. Use good olive oil not bargain brands; changes silkiness and earthiness. Maple syrup over honey cuts sharp sweetness, suits punchy lemon base.
- 💡 Sauté veggies on medium high, watch shallots first. Must turn translucent no brown—about 2 minutes. Then snap peas and broccolini. Stir often; listen for soft sizzle, not loud fry. Garlic goes last, one minute only to avoid bitter harshness. Red pepper flakes optional but add subtle bite. Off heat fold arugula fast. Too long wilts to limp green mush.
- 💡 Brushing pitas with olive oil key to texture. Grill medium-high heat. Flip when grill marks golden and pita puffs — usually 2-3 minutes per side. Avoid pressing or charring edges, crisp but soft enough to fold. If no grill pan, dry skillet works but watch heat; less color development. Let pitas rest warm before spreading pea puree for best mouthfeel.
- 💡 Veggie swaps work but pay attention to texture and cooking time. Broccoli florets replace broccolini but need careful timing to retain bite. Green beans instead of snap peas; same crunch goal but adjust blanch time. Baby spinach can substitute arugula but add last second; wilts fast and loses peppery punch. Lemon juice can bend to lime or yuzu for twist, but respect final acidity balance.
- 💡 Leftover storage requires separation. Puree thickens chilled—stir or add splash water or broth to restore spreadability. Veggie salad reheated gently in a pan with a splash of oil revives texture. Too hot or dry kills crunch. If pressed for time, thawed frozen peas swap fresh but drain well before processing. Mise en place mandatory for timing; veggies cook fast, prep ahead.
Common questions
How to keep pea puree from getting too watery?
Drain thawed peas well. Pulse only coarse. Add lemon juice little by little. Water or broth to thin if too thick. Avoid overblending—texture matters. Olive oil choice impacts mouthfeel too.
Can I use frozen veggies for the salad?
Yes but drain them great. Frozen broccolini or green beans fine with quick stir. Fresh preferred for crunch and color. Thawed snap peas work but test bite before garlic addition–look for bright green, snap feel.
What if garlic burns when cooking?
Burnt garlic tastes bitter and ruins dish. Add garlic last minute on medium heat. Stir constantly, one minute max. If burnt start over or remove bits. Use minced garlic finely to spread flavor evenly without raw bites.
How to store leftovers to avoid soggy bread?
Keep pea puree and veggie salad separate. Store pitas in airtight container. Reheat salad gently with splash oil. Spread pea puree only before serving again. Avoid cold storage of filled pitas—they get limp fast.
