Falafel Stuffed Pitas
Garbanzo beans, or commonly known as chickpeas, are very high in protein. They are also great sources of dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron. Ready-to-bake falafels can also be used for this recipe to cut the preparation time if you are on a time crunch. You can also try replacing the sauce with hummus for more protein or to save even more time. This recipe is very flexible. You can replace the tomatoes and lettuce for other vegetables too. Overall, this recipe is very delicious, healthy and easy to make!
- Dry breadcrumbs ¼ cup
- Cilantro ¼ cup
- Cumin 1 ½ tsp
- Salt ½ tsp
- Ground red pepper ¼ tsp
- Garlic 2 cloves
- Egg 1 large
- Chickpeas (garbanzo beans) 1 (15-ounce) can, drained
- Olive oil 1 tbsp
- Plain low-fat yogurt
- ½ cup
- Fresh lemon Juice 2 tbsp
- Tahini (sesame-seed paste) 2 tbsp
- Garlic 1 clove, minced
- Whole wheat pitas, cut in half 4 (6-inch)
- Curly leaf lettuce leaves 8
- Tomato slices 16 (¼-inch-think)
- To prepare falafel, place first 8 ingredients in a food processor; process mixture until smooth. Divide mixture into 16 equal portions, and shape each portion into a 1/4-inch-thick patty. Heat the olive oil in a large nonstick skillet over medium-high heat. Add the patties, and cook 5 minutes on each side or until patties are browned.
- To prepare sauce, combine yogurt, lemon juice, tahini, and 1 garlic clove, stirring mixture with a whisk. Spread about 1 1/2 tablespoons tahini sauce into each pita half. Fill each pita half with 1 lettuce leaf, 2 tomato slices, and 2 patties.
Recipe reviewed by Annie Tsang, RD