Looking for a deceptively easy plant-based recipe that’s versatile and nutritious? My vegan bean-stuffed pita recipe is the answer to your prayers! With soft, fluffy homemade pita bread and a savory, protein-packed bean and walnut filling, this recipe is sure to become a household favorite for lunch, dinner, or meal prep.
Nothing beats the taste of homemade pita bread. It’s fresh, fluffy, and soft, and you can fill it with just about anything your heart desires. Unlike many pita recipes, this one is quite beginner-friendly and you do not need to worry about making many mistakes while making the pitas. The filling is a savory bean and walnut mixture packed with plant-based proteins and healthy fats. It’s a hearty base with a rich depth of flavor that will fool any meat eater into thinking that they are eating beef.
I’ve developed this recipe as a vegan homage to stuffed Greek pitas with simple ingredients to create the perfect flavors and textures. But it’s essentially customizable to fit any dietary needs and tastes! Make the pita with gluten-free or wholewheat flour, or substitute the walnuts with mushrooms for a nut-free filling. Also, if you’re in the mood for extra veggies, add in some sautéed peppers or spinach to the filling. The possibilities are endless!
Serving the Vegan Bean-Stuffed Pita Recipe
Enjoy the Vegan Bean-Stuffed Pita Recipe with a dollop of some vegan tzatziki (or your favorite take on the famous yogurt-based dip, here is the best raita recipe you will ever find) or a fresh, simple salad for a wholesome and nutritious meal.
Ingredients for the Vegan Bean-Stuffed Pita Recipe
For the Pita Dough:
- Bread flour (you can substitute with all-purpose flour for a softer texture)
- Warm water
- Warm soy milk (replace with any plant-based milk like almond or oat milk)
- Sugar (use agave syrup or maple syrup for a refined sugar-free version)
- Fresh yeast or active dry yeast
- Olive oil (substitute with any neutral oil, like avocado or sunflower oil)
- Salt
For the Bean “Meat” Filling:
- Walnuts (substitute with sunflower seeds or pecans for a nut-free option)
- Kidney or black beans (can use chickpeas or lentils as alternatives)
- Onion (can be replaced with shallots or leeks)
- Garlic powder (use fresh garlic, minced, if preferred)
- Smoked paprika (use regular paprika with a dash of liquid smoke if unavailable)
- Red chili powder or cayenne pepper (adjust or omit based on spice preference)
- Ground cumin
- Mushroom powder (can be replaced with nutritional yeast or umami seasoning)
- Salt and ground black pepper
Tips to Make the Perfect Vegan Pita Recipe
- Use Warm Liquid: Ensure your water and milk are warm (not hot) to activate the yeast properly, which will help your pitas rise well and become fluffy.
- Knead Thoroughly: Knead the dough for at least 10 minutes to develop gluten, resulting in a smoother and more elastic dough.
- Allow Proper Rising Time: Let the dough rise until doubled in size; this may take longer in cooler environments. Patience is key for light and airy pitas.
- Don’t Overfill the Pitas: Use just enough filling to avoid bursting while cooking. Seal the dough properly to prevent any leaks.
- Cook on a Hot Skillet: Ensure your skillet is hot before cooking to get that perfect puff and golden crust. Flip frequently to avoid burning and to cook evenly.
- Serve Fresh: For the best taste and texture, serve your pitas warm straight from the skillet.
How to Deal with Sticky Dough
Sticky dough can be a challenge when making pitas, but it’s all part of achieving that perfect, soft texture. Here are a few tips to manage sticky dough like a pro:
- Flour Your Surface Generously: When handling sticky dough, make sure to dust your work surface and hands with flour. This helps prevent the dough from sticking while you knead or shape it. However, avoid adding too much flour directly to the dough, as this can make the pitas tough and dense.
- Use Wet Hands: Another great trick is to keep your hands slightly wet with water. This can help you handle the dough without it sticking to your fingers. Wet hands are especially useful when shaping or stretching the dough balls before filling.
- Rest the Dough: If your dough is very sticky after mixing, let it rest for 5-10 minutes. This allows the flour to fully hydrate and the gluten to relax, making it easier to handle.
- Oil Your Hands and Tools: Lightly oil your hands and any tools (like dough cutters) you use to shape the dough. Olive oil or a neutral oil works well and prevents sticking without drying out the dough.
- Chill the Dough: If the dough remains too sticky to handle even after trying the above methods, place it in the refrigerator for 10-15 minutes. Chilling firms up the dough slightly, making it easier to shape and roll out.
By following these tips, you’ll find that sticky dough is much easier to handle, resulting in soft, fluffy pitas every time!
Storing the Vegan Bean-Stuffed Pitas
To make the Vegan Bean-Stuffed Pita recipe ahead of time, simply keep the dough in the fridge until you’re ready to pan-fry the pitas. You can keep the filling mixture in an airtight container for up to 4 days. When you’re ready to eat, just warm up the dough, stuff them with the savory bean filling, and cook over a stovetop.
Similar to Bean-Stuffed Pita Recipe
- Vegan Caramelized Onion Naan – Stuffed Naan
- Easy Aloo Paratha – Spiced Potato Stuffed Flatbread
- Mooli Parantha – Punjabi Radish stuffed flatbread
- Bajra Roti Recipe – Soft, gluten-free Indian bread method
Vegan Bean-Stuffed Pita Recipe
Ingredients
For the Pita Dough:
- 3 cups or 360 g bread flour or all-purpose flour
- ¾ cup or 180 ml warm water
- 6 tbsp or 90 ml warm soy milk
- 1 ½ tsp sugar 18 g
- 5 g fresh yeast or 1 ½ tsp active dry yeast
- 3 tbsp olive oil 45 ml
- 1 ½ tsp salt 9 g
For the Bean “Meat” Filling:
- 1 cup or 120 g walnuts
- 220 g dried kidney or black beans soaked and cooked or 15-ounce/425 g canned black beans, drained and rinsed
- 1 medium onion finely chopped
- 1 tsp garlic powder
- 1 tbsp smoked paprika
- 1 tsp red chili powder or cayenne pepper
- 1 tsp ground cumin
- 1 tsp mushroom powder
- ¼ tsp salt
- ¼ tsp ground black pepper
Instructions
- Prepare the Dough: In a medium bowl, combine the warm water and soy milk (it should feel very warm but not too hot). Whisk in the sugar, then the yeast, and let it sit for about 5 minutes until frothy. Next, whisk in the olive oil and salt.
- Add the flour and stir with a wooden spoon until a shaggy dough forms. Transfer the dough to a floured surface and knead for about 10 minutes until it becomes smooth and elastic. Place the dough back in the bowl, cover with plastic wrap, and let it rise in a warm spot until doubled in size, about 1 ½ hours.
- Make the Bean Filling: While the dough is rising, heat a little oil in a skillet over medium heat. Add the chopped onion and cook for 7-8 minutes until soft and golden. Transfer to a bowl to cool.
- In a food processor, pulse the walnuts until roughly chopped. Add the beans, cooked onions, garlic powder, smoked paprika, chili powder, cumin, mushroom powder, salt, and black pepper. Pulse until combined but still slightly chunky. Transfer to a bowl and set aside.
- Shape and Fill the Dough: Once the dough has risen, turn it out onto a floured surface and form it into a circle. Divide the dough into 6 equal pieces. If the dough is sticky, dust your hands with flour or wet them with a bit of water.
- Shape each piece into a small circle, gently stretch them, and fill with 3-4 tablespoons of the bean mixture. Pinch and seal the dough tightly around the filling, placing each filled pita onto a parchment-lined baking sheet. Cover with a tea towel and let rest for another hour.
- Cook the Pitas: After the second rise, roll each filled dough ball into a 12 cm (5-inch) circle. Heat a cast iron or heavy-bottomed non-stick skillet over high heat until hot, then reduce to medium heat.
- Place one dough round in the skillet, cooking for about 30 seconds on each side. Drizzle with a little olive oil (about 1 tbsp) and cook for another 5 minutes, flipping every minute until deep golden brown and puffed up. Repeat for all pitas.
- Serve: Serve warm, topped with fresh oregano and a dollop of vegan tzatziki. Enjoy!
Leave a Reply