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Falafel Pitas with Cucumber-Yogurt Dressing

Randy Mayor
Yield 4 servings (serving size: 1 filled pita half)
Make this healthy falafel pita recipe to get a taste of a Middle Eastern favorite.

Ingredients

  • 1/4 cup minced red onion
  • 1 tablespoon Dijon mustard
  • 1 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon salt
  • 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 1 (1-ounce) slice whole wheat bread, torn into pieces
  • 1 large egg
  • 1 large egg white
  • 1 1/2 tablespoons olive oil
  • 2 (6-inch) whole wheat pitas, split
  • 1 cup arugula
  • 1/2 cup Cucumber-Yogurt Dressing

Nutrition Information

  • calories 280
  • caloriesfromfat 30 %
  • fat 9.4 g
  • satfat 1.2 g
  • monofat 5 g
  • polyfat 2.2 g
  • protein 11.4 g
  • carbohydrate 40.1 g
  • fiber 7.3 g
  • cholesterol 53 mg
  • iron 3.3 mg
  • sodium 592 mg
  • calcium 81 mg

How to Make It

  1. Combine first 10 ingredients in a food processor; pulse 6 times or until well blended (mixture will be wet).

  2. Heat olive oil in a large nonstick skillet over medium-high heat. Spoon about 1/3 cup chickpea mixture per patty into pan; cook 4 minutes on each side or until golden brown.

  3. Line each pita half with 1/4 cup arugula, add 1 patty to each pita half, and spoon 2 tablespoons Cucumber-Yogurt Dressing into each pita half.

  4. Note: Nutritional analysis includes Cucumber-Yogurt Dressing.