Falafel Pitas
Nutrition Facts
| Serving Size |
¼ of recipe |
|
Calories
|
429 |
|
Total Fat
|
10 g |
| Saturated Fat |
2.0 g |
|
Sodium
|
981 mg
* |
|
Total Carbohydrate
|
73 g |
| Dietary Fiber |
11 g |
|
Protein
|
16 g |
*Amount of sodium will be less than this if garbanzo beans are rinsed.
Ingredients and Preparation
| Ingredients |
Measures |
| Plain, low-fat yogurt |
½ cup |
| Tahini (sesame-seed paste) |
2 tablespoons |
| Garlic cloves, minced |
1 + 1 |
| Lemon juice, divided |
2 tablespoons |
| Garbanzo beans (chick peas), rinsed and drained |
1 (15-ounce) can |
| Parsley, chopped |
¼ cup |
| All-purpose flour |
¼ cup |
| Ground cumin |
1 1/4 teaspoons |
| Salt |
½ teaspoon |
| Black pepper |
1/8 teaspoon |
| Olive oil |
2 teaspoons |
| Whole wheat pitas, sliced in half |
4 (6-inch) |
| Tomato, diced |
1 |
| Cucumber, diced |
¼ cup |
| Green-leaf lettuce leaves |
8 |
Directions
- Whisk together yogurt, tahini, 1 minced garlic clove, and half of the lemon juice in a small bowl. Cover sauce and place in refrigerator until falafels are ready.
- Combine garbanzo beans, parsley, 1 minced garlic clove, flour, cumin, salt, pepper, and remaining lemon juice in a food processor or blender and process until smooth. Shape mixture into 8 small patties.
- Heat olive oil in a large nonstick skillet over medium heat. Cook for 4-6 minutes on each side, until browned.
- Arrange patties in pita halves. Top each burger with about 1 ½ tablespoons of the sauce, and add in tomato, cucumber, and lettuce.
Exchanges
4 starches; 1 very lean meat; 1 fat; 1 vegetable.
Side Suggestions: Fruit Salad
Dice and combine different fruits of your choice. Drizzle with some lemon juice to prevent browning.