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Mini Falafel Pocket Sandwiches

Oxmoor House
Hands-on time 28 mins
Total time 1 hr, 28 mins
Yield Serves 4 (serving size: 1 pita half)
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.

Ingredients

  • Tahini-Yogurt Sauce:
  • 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
  • Falafel:
  • 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

Nutrition Information

  • calories 406
  • fat 16.3 g
  • satfat 2.2 g
  • monofat 9.3 g
  • polyfat 3.6 g
  • protein 14.3 g
  • carbohydrate 55.1 g
  • fiber 10.7 g
  • cholesterol 1 mg
  • iron 3.5 mg
  • sodium 542 mg
  • calcium 116 mg

How to Make It

  1. To prepare Tahini-Yogurt Sauce, combine first 6 ingredients in a small bowl. Cover and chill until ready to serve.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

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