Beans are one of the best sources of protein, and they are versatile. Beans are nutritional powerhouses packed with fiber and essential vitamins and minerals that your body loves. This toasted pita and bean salad features some delicious ingredients, so you can have a tasty, nutritious snack, lunch, or dinner that supports your health. 

Toasted Pita & Bean Salad


2 6-inch whole-wheat pitas, cut or torn into bite-size pieces
2 cloves garlic, peeled
1 teaspoon salt
2 tablespoons fresh lemon juice
2 tablespoons ground toasted cumin seeds
3 tablespoons extra-virgin olive oil
Freshly ground pepper to taste
2 cups cooked pinto beans, well-drained and slightly warmed
1 cup diced plum tomatoes or ½ pint cherry tomatoes, quartered
½ cucumber, peeled and diced
1 cup sliced romaine lettuce
3 tablespoons chopped fresh parsley
3 tablespoons chopped fresh mint
1 cup crumbled feta cheese (optional)


Preheat oven to 400°F. Spread pita out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.

Mash garlic and salt with the back of a chef's knife to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper. 

Place beans, tomatoes, and cucumber in a serving bowl. Add the toasted pita, lettuce, feta, parsley, mint, and the dressing. Toss to mix. Season with more pepper. Serve immediately and enjoy!

Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.

bean salad

Healthy Ingredients

What you eat matters. Recipes like this salad feature several nutrient-rich foods that can do more than make your taste buds smile. These foods provide essential nutrients that help support your long-term health goals. 

Pinto Beans contain fiber that helps support healthy digestion, protein to support body maintenance, and antioxidants that help promote healthy cholesterol and blood sugar levels. 

Tomatoes are the major dietary source of the antioxidant lycopene, which helps support vision health, and prostate function and helps reduce typical oxidative stress in the body. They are also a great source of vitamin C, potassium, folate, and vitamin K.

Cucumbers contain fisetin, a powerful cleansing compound that supports brain cell function and cognitive health. They are also a good source of potassium, which helps support healthy blood pressure.

Garlic contains allicin, a compound that helps support immune system function, healthy cholesterol levels, and proper circulation. 

Parsley is a great source of thiamine, which plays an essential role in fat and protein digestion. Parsley also provides vitamins A, C, and K to support vision, cognitive, circulatory, and immune health. 

The Bottom Line

Salads are the perfect dish. They can be served on the side, for lunch, or as a light dinner. The best part about salads is that you can add whatever you want. The more foods you add, the more nutrients you get, so make sure you really mix it up. With this nutrient-rich pita and bean salad, you get great taste and a host of health benefits with every bite.