Falafel Pitas with Goat Cheese Sauce

Vegetarian
Very Healthy
Health score
91%
Falafel Pitas with Goat Cheese Sauce
45 min.
4
318kcal

Suggestions

This falafel pita recipe is a delicious and healthy option for a quick and easy meal. The falafel patties are baked instead of fried, making them a lighter choice without sacrificing any flavor. The combination of chickpeas, spices, and fresh herbs creates a flavorful and satisfying dish. The goat cheese sauce adds a creamy and tangy element that perfectly complements the falafel. The relish, made with tomatoes, cucumber, and herbs, provides a refreshing contrast to the warm falafel and pita. This recipe is a great option for those looking for a vegetarian dish that is both nutritious and satisfying. It is also a good source of protein, fiber, and vitamins, making it a well-rounded and healthy choice. The falafel patties can be made in advance and stored in the freezer, making this recipe a convenient option for busy weeknights or a quick lunch. Serve these falafel pitas with a side of hummus or tzatziki sauce for an even more authentic and flavorful experience.

Ingredients

  • teaspoon double-acting baking powder 
  • 0.3 teaspoon baking soda 
  • 0.3 teaspoon pepper black freshly ground
  • cup chickpeas dried (garbanzo beans)
  • large egg whites 
  • cup cucumber english seeded chopped
  • 0.5 cup parsley fresh chopped
  • tablespoon parsley fresh chopped
  • small garlic clove minced
  •  garlic clove chopped
  • ounces goat cheese (log-style soft
  • 0.3 cup spring onion chopped
  • 0.5 cup spring onion chopped
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • tablespoon juice of lemon fresh
  • cup yogurt plain low-fat
  • cups plum tomatoes seeded chopped
  • 0.1 teaspoon salt 
  • 0.5 teaspoon salt 
  •  serrano chiles minced
  • 6-inch day old pita bread whole wheat ()
  • 6-inch day old pita bread whole wheat halved ()

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven
  • whisk

Directions

  1. To prepare falafel, sort and wash chickpeas, and place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours or overnight.
  2. Drain.
  3. Preheat oven to 35
  4. Combine chickpeas and next 11 ingredients (through 2 chopped garlic cloves) in a food processor; pulse 8 to 10 times or until finely chopped. Spoon mixture into a bowl.
  5. Add egg whites to chickpea mixture, and stir well.
  6. Let stand 15 minutes. Divide mixture into 16 equal portions, shaping each into a 1/2-inch-thick patty.
  7. Place patties on a baking sheet coated with cooking spray.
  8. Bake at 350 for 10 minutes or until lightly browned.
  9. To prepare relish, combine tomato and next 5 ingredients (through chile).
  10. To prepare sauce, combine yogurt, goat cheese, 1/8 teaspoon salt, and 1 minced garlic clove, stirring with a whisk until smooth.
  11. Place 2 falafel patties in each pita half; spoon about 1/3 cup relish and 2 1/2 tablespoons sauce into each pita half.
  12. Serve immediately.

Nutrition Facts

Calories318kcal
Protein24.77%
Fat20.8%
Carbs54.43%

Properties

Glycemic Index
101.88
Glycemic Load
6.51
Inflammation Score
-10
Nutrition Score
31.953913043478%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.86mg
Apigenin
18.31mg
Luteolin
0.15mg
Kaempferol
0.53mg
Myricetin
1.45mg
Quercetin
3.02mg

Nutrients percent of daily need

Calories:317.67kcal
15.88%
Fat:7.64g
11.76%
Saturated Fat:3.08g
19.23%
Carbohydrates:45g
15%
Net Carbohydrates:33.47g
12.17%
Sugar:14.25g
15.84%
Cholesterol:10.2mg
3.4%
Sodium:706.98mg
30.74%
Protein:20.48g
40.96%
Vitamin K:197.26µg
187.87%
Folate:334.22µg
83.55%
Manganese:1.43mg
71.43%
Fiber:11.54g
46.15%
Vitamin C:37.32mg
45.24%
Vitamin A:2200.36IU
44.01%
Phosphorus:391.3mg
39.13%
Copper:0.67mg
33.71%
Potassium:1081.58mg
30.9%
Calcium:299.96mg
30%
Iron:5.3mg
29.42%
Vitamin B2:0.46mg
27.28%
Magnesium:103.44mg
25.86%
Vitamin B6:0.5mg
25.22%
Vitamin B1:0.36mg
24.01%
Zinc:2.92mg
19.46%
Selenium:12.72µg
18.18%
Vitamin B5:1.55mg
15.54%
Vitamin B3:1.99mg
9.94%
Vitamin E:1.35mg
8.99%
Vitamin B12:0.39µg
6.54%
Source:My Recipes