Falafel Pitas with Cucumber-Yogurt Dressing

Make this healthy falafel pita recipe to get a taste of a Middle Eastern favorite.

Yield: 4 servings (serving size: 1 filled pita half)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 280
  • Calories from fat: 30%
  • Fat: 9.4g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 2.2g
  • Protein: 11.4g
  • Carbohydrate: 40.1g
  • Fiber: 7.3g
  • Cholesterol: 53mg
  • Iron: 3.3mg
  • Sodium: 592mg
  • Calcium: 81mg

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

Preparation

  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.
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