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

Servings

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.

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

To send comments or feedback to our Editorial Team regarding the content please email us at healthlibrarysupport@ebsco.com. Our Health Library Support team will respond to your email request within 2 business days.