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Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross Photo by: Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross

Falafel Pitas

Fresh carrot and celery sticks are a crunchy side.

Cooking Light DECEMBER 2008

  • Yield: 4 servings (serving size: 1 stuffed pita half)

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 220
  • Calories from fat: 18%
  • Fat: 4.4g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 1.2g
  • Polyunsaturated fat: 1.5g
  • Protein: 10.4g
  • Carbohydrate: 37.2g
  • Fiber: 6.7g
  • Cholesterol: 54mg
  • Iron: 3.2mg
  • Sodium: 617mg
  • Calcium: 83mg
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Falafel Pitas Recipe

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