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Falafel Pitas

Yield 4 servings (serving size: 1 stuffed pita)
If you don't have time to make the sauce, use commercial hummus thinned with lemon juice.

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

Nutrition Information

  • calories 303
  • caloriesfromfat 0.0 %
  • fat 10.8 g
  • satfat 2.2 g
  • monofat 5.4 g
  • polyfat 1.8 g
  • protein 14.4 g
  • carbohydrate 40.6 g
  • fiber 7.4 g
  • cholesterol 3 mg
  • iron 3.3 mg
  • sodium 569 mg
  • calcium 133 mg

How to Make It

  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.