This traditional Middle-Eastern meal is a healthy and hearty choice for lunch or a heavier snack. The tahini-yogurt sauce drizzled overtop the falafel and the veggies adds a creamy texture and appetizing flavor.
1/3 cup plain low-fat yogurt
2 tablespoons tahini (roasted sesame seed paste)
2 tablespoons cold water
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/3 cups boiling water
2/3 cup uncooked bulgur
2 garlic cloves
1/3 cup fresh parsley leaves
1/4 cup fresh cilantro leaves
3/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 large egg white
3 tablespoons olive oil, divided
2 (6-inch) whole-wheat pitas, halved crosswise
1 cup chopped tomato (1 medium tomato)
1/2 cup thinly sliced English cucumber
1/3 cup thinly sliced red onion
How to Make It
To prepare Tahini-Yogurt Sauce, combine first 6 ingredients in a small bowl. Cover and chill until ready to serve.
To prepare falafel, combine 1 1/3 cups boiling water and bulgur in a small bowl. Cover and let stand 25 to 30 minutes or until tender. Drain.
Drop garlic through food chute with processor on; process until minced. Add bulgur, parsley, and next 6 ingredients (through egg white); process until smooth. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Place patties on a baking sheet; cover and chill 30 minutes.
Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 4 patties; cook 3 minutes on each side or until golden brown. Repeat procedure with remaining 1 1/2 tablespoons oil and 4 patties.
Spread 1 tablespoon Tahini-Yogurt Sauce inside each pita. Fill each pita half with 2 patties. Divide tomato, cucumber, and red onion evenly among pita halves, and drizzle evenly with 1 tablespoon sauce.