- Prep Time
A few years back, when my oldest daughter was just three years old, we bought some hens for our backyard so that we could get fresh eggs every day. It was at that time when my daughter figured out that the chicken we ate at dinner time was once a living animal, and she refused to eat any more chicken. Eventually, she learned that all the meat we ate came from a once living animal, and she became a vegetarian.
I assumed this was a passing phase. After all, who could refuse my home cooked meatloaf or chicken fried steak forever, right? Well, I was wrong, very wrong. Not only did she remain a vegetarian, but soon decided that it was not fair to chickens and cows that humans enslaved them for eggs and milk. So she became a full-fledged vegan.
Usually, I have no tolerance for pickiness at the dinner table, but she had justifiable moral concerns, so I let her eat on her terms. My main concern was that she ate healthily and got all the nutrients that a growing child needs. I learned that vegan diets are very healthy as long as we made sure she was getting complete proteins every day.
A complete protein is a food that has adequate amounts of all ten essential amino acids. Many people think you have to have beans and rice to get a complete protein on a vegan diet, but this is not at all true. This meal has more than adequate amounts of each essential amino acid and is surprisingly filling and satisfying.
This recipe for Pita Salad Sandwiches just happens to be my daughter’s favorite dinner and is mom-approved for having all the nutrients she needs. She does not like salad dressing in hers, but you can certainly add it if you like. I must admit; it is delicious, and I eat it too. I hope you enjoy this as much as my daughter does.
This meal is incredibly easy to make.
I purchase small baskets of mixed color cherry tomatoes as each has their own nutritional values, and the varying colors make the dish look very appealing too. The ratio of the veggies can vary according to your tastes; the amounts listed in the ingredients is how we like it.
Calories count: 195
Amount Per Serving
Total Fat 1.9 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 375.6 mg
Potassium 346.1 mg
Total Carbohydrate 40.4 g
Dietary Fiber 6.5 g
Sugars 0.8 g
Protein 7.9 g
Vitamin A 24.2 %
Vitamin B-6 12.5 %
Vitamin C 34.2 %
Vitamin E 4.2 %
Calcium 3.1 %
Copper 12.2 %
Folate 15.8 %
Iron 14.3 %
Magnesium 15.1 %
Manganese 63.1 %
Niacin 11.3 %
Pantothenic Acid 8.0 %
Phosphorus 14.5 %
Riboflavin 5.7 %
Selenium 40.8 %
Thiamin 17.1 %
Zinc 8.0 %
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- 1 cup Broccoli
- 1 cup Cauliflower
- 1 whole Cucumber with skins
- 4 leaves of Romaine Lettuce
- 1/2 cup Sweet Red Onion
- 8 leaves of Spinach
- 1 cup Mixed Cherry Tomatoes (Red, Yellow, Green, Orange and Purple)
- 2 to 4 Sun-Dried Tomatoes, Packed In Oil
- 6 Whole Wheat Pita Bread
- 1. Simply cut up all the veggies, mix them together.
- 2. Cut the pita bread in half, and then stuff the mixture inside.
About this Foodie
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