Falafel PitasEn Español (Spanish Version)
Serving Size¼ of recipeCalories
10 gSaturated Fat2.0 gSodium
73 gDietary Fiber11 gProtein
*Amount of sodium will be less than this if garbanzo beans are rinsed.
Servings4IngredientsMeasuresPlain, low-fat yogurt½ cupTahini (sesame-seed paste)2 tablespoonsGarlic cloves, minced1 + 1Lemon juice, divided2 tablespoonsGarbanzo beans (chick peas), rinsed and drained1 (15-ounce) canParsley, chopped¼ cupAll-purpose flour¼ cupGround cumin1 1/4 teaspoonsSalt½ teaspoonBlack pepper1/8 teaspoonOlive oil2 teaspoonsWhole wheat pitas, sliced in half4 (6-inch)Tomato, diced1Cucumber, diced¼ cupGreen-leaf lettuce leaves8DirectionsWhisk 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.
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.