Falafel Pitas

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

Yield:

4 servings (serving size: 1 stuffed pita)

Recipe from

Cooking Light

Nutritional 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

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.

Note:

Maureen Callahan,

Cooking Light

January 2009
My Notes

Only you will be able to view, print, and edit this note.

Add Note