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Falafel Pitas Menu

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Falafel Pitas Menu

Falafel Pitas

If you don't have time to make the sauce, use commercial hummus thinned with lemon juice.

Falafel Pitas

Ingredients

  • Sauce:
  • 1 cup 2% reduced-fat Greek yogurt
  • 2/3 cup chopped peeled cucumber
  • 1 teaspoon chopped fresh dill
  • 1 garlic clove, minced
  • Falafel:
  • 1 (15-ounce) can no-salt-added chickpeas (garbanzo beans)
  • 1/4 cup dry breadcrumbs
  • 1/4 cup finely chopped fresh parsley
  • 3 tablespoons finely chopped red onion
  • 1 teaspoon garlic salt
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 2 tablespoons olive oil
  • Remaining ingredients:
  • 2 (6-inch) whole wheat pitas, cut in half
  • 2 cups shredded romaine lettuce
  • 1 cup chopped plum tomato
  • 2/3 cup thinly sliced peeled cucumber
  • 1/4 cup thinly sliced red onion

Preparation

1. To prepare sauce, combine the first 4 ingredients; set aside.

2. To prepare falafel, drain chickpeas in a colander over a bowl; reserve liquid. Place chickpeas, 3 tablespoons liquid (discard remaining liquid), breadcrumbs, and next 5 ingredients (through cumin) in a food processor; process until minced. Divide chickpea mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty.

3. Heat oil in a large nonstick skillet over medium-high heat. Add patties to pan; cook 3 minutes on each side or until golden brown. Spread about 1/4 cup sauce into each pita half. Fill each pita half with 1/2 cup lettuce, 1/4 cup tomato, about 2 tablespoons sliced cucumber, 1 tablespoon sliced onion, and 2 patties.

Cooking Light JANUARY 2009

Hummus with carrot sticks

Greek yogurt with honey and toasted walnuts

Formal Menu Top Falafel Pitas Menu

Falafel Pitas

Hummus with carrot sticks

Greek yogurt with honey and toasted walnuts

Cooking Light

Formal Menu Bottom

Shopping List for Falafel Pitas Menu

If you don't have time to make the sauce, use commercial hummus thinned with lemon juice. (Time: 25 minutes)

Shopping List:

Baked

  • 1/4 cup dry breadcrumbs

Canned

  • 1 (15-ounce) can no-salt-added chickpeas (garbanzo beans)

Dairy

  • 1 cup 2% reduced-fat Greek yogurt

Other

  • Sauce:
  • Falafel:

Produce

  • 2/3 cup chopped peeled cucumber
  • 1 teaspoon chopped fresh dill
  • 1 garlic clove, minced
  • 1/4 cup finely chopped fresh parsley
  • 3 tablespoons finely chopped red onion

Recipe List

Falafel Pitas

Hummus with carrot sticks

Greek yogurt with honey and toasted walnuts

Back To

Falafel Pitas Menu
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