Falafel Pitas with Cucumber-Yogurt Dressing

Vegetarian
Health score
10%
Falafel Pitas with Cucumber-Yogurt Dressing
45 min.
4
214kcal

Suggestions


Are you ready to embark on a culinary adventure that’s both delicious and nutritious? Look no further than these delightful Falafel Pitas with Cucumber-Yogurt Dressing! Perfectly vegetarian and packed with flavor, this recipe is a fantastic way to enjoy a wholesome meal that’s ready in just 45 minutes.

Imagine sinking your teeth into warm, golden-brown falafel patties made from chickpeas, aromatic spices, and a hint of Dijon mustard. Each bite is a burst of flavor, complemented by the refreshing crunch of arugula and the creamy, tangy Cucumber-Yogurt Dressing that ties it all together. This dish not only satisfies your taste buds but also provides a balanced meal with 214 calories per serving, making it a guilt-free indulgence.

Whether you’re hosting a gathering or simply looking for a quick weeknight dinner, these Falafel Pitas are sure to impress. They serve four, making them perfect for sharing with family or friends. Plus, the combination of protein, healthy fats, and carbohydrates ensures you’ll feel energized and satisfied. So, roll up your sleeves and get ready to create a dish that’s as fun to make as it is to eat!

Ingredients

  • cup arugula 
  • 0.3 teaspoon pepper black freshly ground
  • 15.5 ounce garbanzo beans rinsed drained canned (garbanzo beans)
  • tablespoon dijon mustard 
  • large eggs 
  • large egg whites 
  • teaspoon ground cumin 
  • 1.5 tablespoons olive oil 
  • 0.5 teaspoon paprika 
  • 6-inch day old pita bread whole wheat split ()
  • 0.3 cup onion red minced
  • 0.1 teaspoon salt 
  • ounce bread whole wheat
  • 0.5 cup yogurt 

Equipment

  • food processor
  • frying pan

Directions

  1. Combine first 10 ingredients in a food processor; pulse 6 times or until well blended (mixture will be wet).
  2. Heat olive oil in a large nonstick skillet over medium-high heat. Spoon about 1/3 cup chickpea mixture per patty into pan; cook 4 minutes on each side or until golden brown.
  3. Line each pita half with 1/4 cup arugula, add 1 patty to each pita half, and spoon 2 tablespoons Cucumber-Yogurt Dressing into each pita half.

Nutrition Facts

Calories214kcal
Protein18.99%
Fat41.78%
Carbs39.23%

Properties

Glycemic Index
68.01
Glycemic Load
6.41
Inflammation Score
-5
Nutrition Score
12.21304343576%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.72mg
Kaempferol
1.81mg
Quercetin
2.43mg

Nutrients percent of daily need

Calories:213.67kcal
10.68%
Fat:10.17g
15.64%
Saturated Fat:2.07g
12.92%
Carbohydrates:21.48g
7.16%
Net Carbohydrates:15.61g
5.68%
Sugar:2.48g
2.75%
Cholesterol:50.48mg
16.83%
Sodium:501.74mg
21.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.4g
20.8%
Manganese:1.15mg
57.28%
Vitamin B6:0.59mg
29.69%
Fiber:5.87g
23.49%
Phosphorus:171.92mg
17.19%
Selenium:11.79µg
16.85%
Iron:2.37mg
13.16%
Magnesium:49.19mg
12.3%
Folate:46.17µg
11.54%
Calcium:113.25mg
11.33%
Copper:0.22mg
10.88%
Vitamin B2:0.18mg
10.58%
Vitamin K:9.8µg
9.33%
Zinc:1.34mg
8.9%
Potassium:309.97mg
8.86%
Vitamin B5:0.76mg
7.61%
Vitamin A:366.19IU
7.32%
Vitamin E:1.07mg
7.16%
Vitamin B1:0.1mg
6.45%
Vitamin B12:0.23µg
3.87%
Vitamin B3:0.61mg
3.05%
Vitamin C:1.81mg
2.19%
Vitamin D:0.28µg
1.87%
Source:My Recipes