Options

Format:
Include:
PRINT
See more

Falafel Pita with Tahini Sauce

Switch up your lunch routine with a Falafel Pita with Tahini Sauce. Falafels are made with bulgur, garbanzo beans, herbs, and spices. Serve these Middle Eastern sandwiches with homemade Tahani Sauce inside a pita half with lettuce and roasted red peppers.

Health JANUARY 2012

  • Yield: Makes 6 servings (serving size: 1 burger, 2 tablespoons tahini mixture)

Ingredients

  • 2/3 cup bulgur
  • 1 (15-ounce) can garbanzo beans, rinsed and drained
  • 1 large egg white
  • 1/2 cup packed fresh parsley leaves
  • 1/4 cup packed fresh mint leaves
  • 1 garlic clove
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil
  • 1/4 cup tahini
  • 2 tablespoons fresh lemon juice
  • 1/4 cup water
  • 4 cups torn lettuce
  • 1 cup roasted red peppers
  • 6 (6-inch) pitas

Preparation

Cook bulgur according to package directions; drain and set aside to cool. In a food processor, combine cooked bulgur, garbanzo beans, egg white, parsley, 1/4 mint, garlic, cayenne pepper, cumin, salt, and pepper. Form mixture into 6 (approximately 3-inch) patties and place on a large plate. Refrigerate until firm (20 minutes). Heat olive oil in a large nonstick skillet over medium-high heat. Cook falafel burgers until browned and heated through (3 minutes per side). Transfer to a plate. Before serving, whisk together tahini, lemon juice, and water in a medium bowl until light and fluffy. Divide falafel burgers, tahini mixture, lettuce, and roasted red peppers among pitas and serve.

Nutritional Information

Amount per serving
  • Calories: 396
  • Fat: 10g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 3.6g
  • Protein: 15g
  • Carbohydrate: 64g
  • Fiber: 10g
  • Cholesterol: 0.0mg
  • Iron: 0.0mg
  • Sodium: 602mg
  • Calcium: 0.0mg
advertisement

Go to full version of

Falafel Pita with Tahini Sauce recipe

advertisement