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Falafel Pitas

Falafel Pitas

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

Cooking Light JANUARY 2009

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

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.

Nutritional Information

Amount per serving
  • Calories: 303
  • Calories from fat: 0.0%
  • Fat: 10.8g
  • Saturated fat: 2.2g
  • Monounsaturated fat: 5.4g
  • Polyunsaturated fat: 1.8g
  • Protein: 14.4g
  • Carbohydrate: 40.6g
  • Fiber: 7.4g
  • Cholesterol: 3mg
  • Iron: 3.3mg
  • Sodium: 569mg
  • Calcium: 133mg
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