Nutrition · Pregnancy

Recipe: Middle-Eastern lentil pita pocket

Lentil recipe dish in a yellow bowl. Pita pockets on the side. Silver spoon laying on side of bowl.

Are you looking for more plant-based protein ideas? Here is a recipe that is full of protein and has plenty of fibre to keep your intestines moving during pregnancy.

This lentil recipe is based on a recipe that I found on the New Canada’s Food Guide website and I combined it with some of my favourite toppings. It is perfect for using your left over rice or to prepare ahead of time.

And if you are like me, and are not sure about cooking with lentils because they don’t always turn out too tasty, this recipe will surprise your taste buds. Even my picky eater asked for seconds!

Middle Eastern Lentil Pita Pocket


2 Tbsp Olive Oil 30 ml
3 Medium onions, thinly sliced 3
1 Tbsp Ground cumin 5 ml
2 Garlic cloves chopped 2
1 cup Rice, whatever type you prefer 250 ml
1 cup Canned green lentils, drained and rinsed 250 ml
6 Whole wheat pita pockets 6


1 cup Cut tomatoes 250 ml
1 Carrot, grated 1
1 cup Grated cheese 250 ml
½ cup Plain yogurt 125 ml
2 Avocados 2


  1. Heat the oil in a medium size pan over medium-high heat. Add the onions and cook until dark caramel brown, stirring often. Add 1 tbsp of water if the onion starts getting stuck to the pan. Caramelizing onions take about 12 minutes.
  2. Sprinkle in the cumin and garlic and cook for 1 minute.
  3. Add the cooked rice and stir for 3 minutes. Add the lentils and cook for another 2 minutes. Turn the heat off.
  4. Cut all the toppings
  5. Option…warm up pita pockets for 3 minutes at 200f degrees in the oven just before serving.

Now to the fun part, putting together the perfect pocket!

In 1 pita pocket, pack 2-4 Tbsp of the lentil mix, add all the toppings you want, fold and enjoy!

For more information, access or call Telehealth Ontario at 1-866-797-0000 to speak with a Registered Dietitian.

Nutrition information
Per serving: 550cal, 24g of Fat, 6g saturated fat, 0g trans fat, 20mg cholesterol, 380mg of sodium, 11g fibre, 69g carbohydrates, 4g sugar, 22g of protein, 20% DV Calcium, 20% DV Iron, 20% DV potassium.

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