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Oxmoor House Photo by: Oxmoor House

Mini Falafel Pocket Sandwiches

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.

Oxmoor House JANUARY 2013

  • Yield: Serves 4 (serving size: 1 pita half)
  • Hands-on: 28 Minutes
  • Total: 1 Hour, 28 Minutes

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 406
  • Fat: 16.3g
  • Saturated fat: 2.2g
  • Monounsaturated fat: 9.3g
  • Polyunsaturated fat: 3.6g
  • Protein: 14.3g
  • Carbohydrate: 55.1g
  • Fiber: 10.7g
  • Cholesterol: 1mg
  • Iron: 3.5mg
  • Sodium: 542mg
  • Calcium: 116mg
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