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Falafel Pitas

Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross
Yield 4 servings (serving size: 1 stuffed pita half)
Fresh carrot and celery sticks are a crunchy side.

Ingredients

  • 1/4 cup plain dry breadcrumbs
  • 1/4 cup fresh flat-leaf parsley leaves
  • 2 tablespoons chopped green onions
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 large egg
  • 1 garlic clove, chopped
  • Dash of ground red pepper
  • Cooking spray
  • 1/4 cup shredded seeded peeled cucumber
  • 1/4 cup plain 2% low-fat Greek yogurt
  • 1 teaspoon fresh lemon juice
  • 1/8 teaspoon salt
  • 2 (6-inch) whole wheat pitas, halved
  • 4 Bibb lettuce leaves
  • 8 (1/4-inch-thick) tomato slices

Nutrition Information

  • calories 220
  • caloriesfromfat 18 %
  • fat 4.4 g
  • satfat 0.8 g
  • monofat 1.2 g
  • polyfat 1.5 g
  • protein 10.4 g
  • carbohydrate 37.2 g
  • fiber 6.7 g
  • cholesterol 54 mg
  • iron 3.2 mg
  • sodium 617 mg
  • calcium 83 mg

How to Make It

  1. Combine first 10 ingredients in a food processor. Process until finely chopped. Divide mixture into 4 equal portions; shape each portion into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 3 minutes on each side or until lightly browned.

  2. Combine cucumber, yogurt, juice, and 1/8 teaspoon salt in a small bowl. Line each pita half with 1 lettuce leaf and 2 tomato slices. Place 1 patty in each pita half. Top each patty with about 1 tablespoon cucumber mixture.