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Falafel Pitas

Adapted from CooksAid.com

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.

Servings and Times TOP

Servings

Ingredients and Preparation TOP

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.

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