Falafel Pita with Tahini Sauce

Vegetarian
Dairy Free
Health score
51%
Falafel Pita with Tahini Sauce
45 min.
6
219kcal

Suggestions


Discover the delightful fusion of flavor and nutrition with our Falafel Pita with Tahini Sauce, a dish that perfectly embodies a vegetarian and dairy-free lifestyle. This mouthwatering recipe combines the earthy essence of garbanzo beans with aromatic herbs like fresh mint and parsley, delivering a refreshing taste that is hard to resist. Each bite brings together the crunch of golden-brown falafel patties, nestled in soft 6-inch pitas, topped with vibrant roasted red peppers and crisp lettuce.

Not only is this meal a feast for the senses, but it also boasts a health score of 51, making it a great choice for those looking to satisfy their cravings without compromising on nutrition. With only 219 calories per serving, you can indulge guilt-free. The dish is not just about great taste; it’s also a balance of essential nutrients, with a caloric breakdown that includes 15.14% protein, 36.98% fat, and 47.88% carbs, catering to your dietary needs.

In just 45 minutes, you can create a wholesome meal that serves six people, perfect for family dinners or gatherings with friends. The tahini sauce, whipped to light and fluffy perfection, enhances the flavors and adds a creamy touch, elevating this dish to new heights. So gather your ingredients, roll up your sleeves, and embark on a culinary adventure that will impress everyone at your table!

Ingredients

  • 0.7 cup bulgur 
  • 15 ounce garbanzo beans rinsed drained canned
  • 0.3 teaspoon ground pepper 
  • large egg whites 
  • 0.3 cup mint leaves fresh packed
  • 0.5 cup parsley fresh packed
  •  garlic clove 
  • teaspoon ground cumin 
  • tablespoons juice of lemon fresh
  • cups lettuce 
  • tablespoon olive oil 
  • 0.3 teaspoon pepper 
  • 6-inch wholewheat pita breads ()
  • cup roasted peppers red
  • 0.3 teaspoon salt 
  • 0.3 cup tahini 
  • 0.3 cup water 

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk

Directions

  1. Cook bulgur according to package directions; drain and set aside to cool. In a food processor, combine cooked bulgur, garbanzo beans, egg white, parsley, 1/4 mint, garlic, cayenne pepper, cumin, salt, and pepper. Form mixture into 6 (approximately 3-inch) patties and place on a large plate. Refrigerate until firm (20 minutes).
  2. Heat olive oil in a large nonstick skillet over medium-high heat. Cook falafel burgers until browned and heated through (3 minutes per side).
  3. Transfer to a plate. Before serving, whisk together tahini, lemon juice, and water in a medium bowl until light and fluffy. Divide falafel burgers, tahini mixture, lettuce, and roasted red peppers among pitas and serve.

Nutrition Facts

Calories219kcal
Protein15.14%
Fat36.98%
Carbs47.88%

Properties

Glycemic Index
57.89
Glycemic Load
7.72
Inflammation Score
-8
Nutrition Score
18.16521728881%

Flavonoids

Eriodictyol
0.82mg
Hesperetin
0.91mg
Naringenin
0.07mg
Apigenin
10.94mg
Luteolin
0.31mg
Kaempferol
0.15mg
Myricetin
0.78mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:218.61kcal
10.93%
Fat:9.54g
14.68%
Saturated Fat:1.29g
8.05%
Carbohydrates:27.8g
9.27%
Net Carbohydrates:20.07g
7.3%
Sugar:1.24g
1.38%
Cholesterol:0mg
0%
Sodium:643.45mg
27.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.79g
17.59%
Vitamin K:95.5µg
90.95%
Manganese:1.22mg
60.96%
Fiber:7.73g
30.93%
Vitamin C:22.11mg
26.8%
Vitamin B6:0.48mg
24.24%
Phosphorus:205.9mg
20.59%
Copper:0.39mg
19.44%
Vitamin A:921.58IU
18.43%
Vitamin B1:0.26mg
17.11%
Magnesium:66.95mg
16.74%
Iron:2.77mg
15.37%
Folate:60.72µg
15.18%
Potassium:377.96mg
10.8%
Zinc:1.48mg
9.85%
Selenium:6.54µg
9.35%
Vitamin B3:1.8mg
8.98%
Calcium:80.44mg
8.04%
Vitamin B2:0.1mg
5.75%
Vitamin B5:0.48mg
4.78%
Vitamin E:0.51mg
3.43%
Source:My Recipes