Falafel Pitas

Vegetarian
Health score
20%
Falafel Pitas
45 min.
4
169kcal

Suggestions


Falafel Pitas are a delightful and nutritious vegetarian option that packs a punch of flavor in every bite. If you're looking for a quick and healthful meal that's perfect for lunch or dinner, this recipe is sure to please both your taste buds and your waistline. With only 169 calories per serving, you can indulge guilt-free! The combination of chickpeas, fresh herbs, and spices creates a deliciously satisfying patty that is easy to make and even easier to enjoy.

The vibrant colors of the Bibb lettuce and tomato perfectly complement the warm, golden-brown patties, offering a fresh contrast that is as pleasing to the eye as it is to the palate. Each bite is a burst of flavor, enhanced by the tangy cucumber-yogurt sauce that brings an extra layer of creaminess and zest. These pitas are not just a meal; they are an experience—great for a quick weeknight dinner or as a fun addition to your weekend gatherings.

Simple to prepare in just 45 minutes, they also make for an excellent meal prep option. You can enjoy them fresh or pack them for lunch on-the-go. Whether you’re a veteran in the kitchen or a novice, this falafel pita recipe is an adventure waiting to unfold. Dive into this culinary delight and delight in the wholesome goodness of your homemade Falafel Pitas. Your taste buds will thank you!

Ingredients

  •  boston lettuce leaves 
  • 15 ounce garbanzo beans rinsed drained canned
  • 0.3 cup cucumber shredded peeled seeded
  • 0.3 cup breadcrumbs plain dry
  • large eggs 
  • 0.3 cup parsley fresh
  •  garlic clove chopped
  • tablespoons spring onion chopped
  • 0.5 teaspoon ground coriander 
  • teaspoon ground cumin 
  • Dash ground pepper red
  • teaspoon juice of lemon fresh
  • 0.3 cup greek yogurt plain 2% low-fat
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 
  • slices tomatoes (1/4-inch-thick)
  • 6-inch day old pita bread whole wheat halved ()

Equipment

  • food processor
  • bowl
  • frying pan

Directions

  1. Combine first 10 ingredients in a food processor. Process until finely chopped. Divide mixture into 4 equal portions; shape each portion into a 1/2-inch-thick patty.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Add patties to pan; cook 3 minutes on each side or until lightly browned.
  4. Combine cucumber, yogurt, juice, and 1/8 teaspoon salt in a small bowl. Line each pita half with 1 lettuce leaf and 2 tomato slices.
  5. Place 1 patty in each pita half. Top each patty with about 1 tablespoon cucumber mixture.

Nutrition Facts

Calories169kcal
Protein23.4%
Fat21.94%
Carbs54.66%

Properties

Glycemic Index
56.08
Glycemic Load
4.63
Inflammation Score
-8
Nutrition Score
17.00521737078%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.38mg
Apigenin
8.08mg
Luteolin
0.04mg
Kaempferol
0.15mg
Myricetin
0.64mg
Quercetin
1.07mg

Nutrients percent of daily need

Calories:169.21kcal
8.46%
Fat:4.27g
6.56%
Saturated Fat:0.9g
5.62%
Carbohydrates:23.91g
7.97%
Net Carbohydrates:17.65g
6.42%
Sugar:2.87g
3.19%
Cholesterol:47.32mg
15.77%
Sodium:595.89mg
25.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.24g
20.47%
Vitamin K:88.47µg
84.26%
Manganese:1.08mg
54.21%
Vitamin B6:0.61mg
30.56%
Vitamin A:1406.95IU
28.14%
Fiber:6.27g
25.07%
Vitamin C:14.7mg
17.82%
Folate:68.03µg
17.01%
Iron:2.88mg
16.03%
Phosphorus:149.62mg
14.96%
Copper:0.25mg
12.4%
Magnesium:47.78mg
11.94%
Selenium:8.21µg
11.72%
Potassium:405.41mg
11.58%
Calcium:100.34mg
10.03%
Vitamin B1:0.15mg
9.84%
Zinc:1.23mg
8.23%
Vitamin B2:0.13mg
7.76%
Vitamin B5:0.66mg
6.65%
Vitamin B3:1.09mg
5.44%
Vitamin E:0.53mg
3.55%
Vitamin B12:0.13µg
2.25%
Vitamin D:0.25µg
1.67%
Source:My Recipes