Crunchy Falafel Pitas

Vegetarian
Health score
51%
Crunchy Falafel Pitas
18 min.
6
461kcal

Suggestions


Are you ready to elevate your lunch game with a deliciously satisfying meal? Look no further than these Crunchy Falafel Pitas! Perfectly crispy on the outside and wonderfully soft on the inside, these falafel patties are made from wholesome chickpeas and seasoned with aromatic cumin, making them a delightful vegetarian option that everyone will love.

In just 18 minutes, you can whip up a batch of these flavorful falafel, ideal for a quick weeknight dinner or a fun weekend gathering. Each serving is packed with protein and fiber, ensuring you feel full and energized throughout the day. The addition of fresh cherry tomatoes and crisp romaine lettuce adds a refreshing crunch, while the creamy yogurt and garlic sauce ties everything together with a burst of flavor.

Whether you're a seasoned cook or a kitchen novice, this recipe is simple to follow and requires minimal equipment. With just a food processor and a frying pan, you can create a meal that not only tastes amazing but also looks impressive. Serve these falafel-stuffed pitas at your next get-together, and watch as your friends and family rave about this delightful dish. Get ready to enjoy a healthy, hearty meal that’s as fun to make as it is to eat!

Ingredients

  • 30 oz garbanzo beans rinsed drained canned
  • cup cherry tomatoes halved
  • teaspoon cumin 
  • large eggs 
  • 0.5 cup flour all-purpose
  • small clove garlic finely chopped
  • 0.3 cup olive oil 
  •  wholewheat pita breads split
  • cup yogurt plain
  • 0.5 small onion red coarsely chopped
  • small head the of 1 cos lettuce 
  • servings salt 

Equipment

  • food processor
  • bowl
  • frying pan

Directions

  1. Combine yogurt and garlic in a bowl and season with salt. Refrigerate until ready to serve.
  2. In a food processor, combine chickpeas, 1/2 cup flour, cumin, egg and 1/2 tsp. salt and process until almost smooth.
  3. Add onion and pulse just to combine.
  4. Place remaining 2 Tbsp. flour on a plate. Form chickpea mixture into 12 1/2-inch-thick patties. Dredge each patty in flour.
  5. Warm olive oil in a large skillet over medium heat.
  6. Add patties and cook until golden, turning once, about 8 minutes total (work in batches if skillet won't fit all patties). Slide patties into pitas, add tomatoes and lettuce, top with reserved yogurt sauce and serve.

Nutrition Facts

Calories461kcal
Protein14.8%
Fat28.99%
Carbs56.21%

Properties

Glycemic Index
48.89
Glycemic Load
40.61
Inflammation Score
-10
Nutrition Score
29.804782530536%

Flavonoids

Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
0.46mg
Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
4.34mg

Nutrients percent of daily need

Calories:460.91kcal
23.05%
Fat:15.08g
23.21%
Saturated Fat:2.81g
17.57%
Carbohydrates:65.82g
21.94%
Net Carbohydrates:55.51g
20.18%
Sugar:4.22g
4.69%
Cholesterol:36.31mg
12.1%
Sodium:931.1mg
40.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.32g
34.65%
Vitamin A:9320.02IU
186.4%
Vitamin K:113.26µg
107.86%
Manganese:1.72mg
86.17%
Folate:221.63µg
55.41%
Vitamin B6:0.84mg
41.84%
Fiber:10.32g
41.27%
Phosphorus:277.6mg
27.76%
Iron:4.66mg
25.88%
Vitamin B1:0.38mg
25.55%
Copper:0.41mg
20.62%
Magnesium:80.13mg
20.03%
Potassium:690.57mg
19.73%
Calcium:196.9mg
19.69%
Vitamin B2:0.3mg
17.8%
Selenium:10.5µg
15%
Zinc:2.18mg
14.55%
Vitamin C:11.04mg
13.38%
Vitamin B3:2.52mg
12.62%
Vitamin B5:1.17mg
11.73%
Vitamin E:1.7mg
11.35%
Vitamin B12:0.23µg
3.75%
Vitamin D:0.21µg
1.38%
Source:My Recipes