Falafel-Stuffed Pitas

Vegetarian
Health score
20%
Falafel-Stuffed Pitas
45 min.
4
249kcal

Suggestions


If you're a fan of flavorful, hearty, and satisfying vegetarian meals, then these Falafel-Stuffed Pitas are the perfect dish to try. Packed with protein-rich chickpeas, fresh cilantro, and warm spices like cumin and garlic, these crispy, golden-brown falafel patties are the star of this recipe. They're perfectly balanced with a creamy, tangy tahini sauce made from yogurt, lemon juice, and sesame paste, adding an extra layer of richness and depth to every bite.

This recipe is not only delicious but also quick and easy to prepare, taking just 45 minutes from start to finish. Whether you're looking for a satisfying lunch, a light dinner, or something to impress your guests at your next gathering, these falafel-stuffed pitas hit all the right notes. Serve them with fresh lettuce and juicy tomato slices tucked inside whole wheat pita pockets, making for a perfectly balanced meal that's as healthy as it is tasty.

Ideal for vegetarians and anyone seeking a plant-based meal without sacrificing flavor, these falafel-stuffed pitas are sure to become a favorite in your recipe rotation. Plus, they’re simple enough for beginners to make, and the ingredients are easily found at your local grocery store. Give it a try and treat yourself to a Middle Eastern-inspired meal that's bursting with fresh ingredients and vibrant flavors.

Ingredients

  • 15 ounce garbanzo beans drained canned (garbanzo beans)
  • 0.3 cup cilantro leaves chopped
  •  curly kale leaves 
  • 0.3 cup breadcrumbs dry
  • large eggs 
  •  garlic clove minced
  •  garlic clove crushed
  • 1.5 teaspoons ground cumin 
  • 0.3 teaspoon ground pepper red
  • tablespoons juice of lemon fresh
  • 0.5 cup yogurt plain low-fat
  • tablespoon olive oil 
  • 0.5 teaspoon salt 
  • tablespoons tahini (sesame-seed paste)
  • inch tomatoes 
  • 6-inch day old pita bread whole wheat cut in half ()

Equipment

  • food processor
  • frying pan
  • whisk

Directions

  1. To prepare falafel, place first 8 ingredients in a food processor; process mixture until smooth. Divide mixture into 16 equal portions, and shape each portion into a 1/4-inch-thick patty.
  2. Heat the olive oil in a large nonstick skillet over medium-high heat.
  3. Add the patties, and cook 5 minutes on each side or until patties are browned.
  4. To prepare sauce, combine yogurt, lemon juice, tahini, and 1 garlic clove, stirring mixture with a whisk.
  5. Spread about 1 1/2 tablespoons tahini sauce into each pita half. Fill each pita half with 1 lettuce leaf, 2 tomato slices, and 2 patties.

Nutrition Facts

Calories249kcal
Protein17.81%
Fat41.43%
Carbs40.76%

Properties

Glycemic Index
51.83
Glycemic Load
4.16
Inflammation Score
-9
Nutrition Score
17.798260849455%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.12mg
Apigenin
0.04mg
Luteolin
0.08mg
Kaempferol
0.01mg
Myricetin
0.06mg
Quercetin
1.82mg

Nutrients percent of daily need

Calories:248.59kcal
12.43%
Fat:11.86g
18.24%
Saturated Fat:2.06g
12.9%
Carbohydrates:26.25g
8.75%
Net Carbohydrates:20.24g
7.36%
Sugar:3.19g
3.55%
Cholesterol:48.34mg
16.11%
Sodium:692.19mg
30.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.47g
22.95%
Manganese:1.1mg
55.01%
Vitamin A:2402.37IU
48.05%
Vitamin K:42.69µg
40.65%
Vitamin B6:0.63mg
31.42%
Phosphorus:243.74mg
24.37%
Fiber:6.01g
24.05%
Vitamin B1:0.27mg
18.25%
Selenium:12.26µg
17.51%
Copper:0.34mg
17.19%
Iron:3.09mg
17.15%
Folate:64.54µg
16.13%
Calcium:146.6mg
14.66%
Magnesium:54.39mg
13.6%
Vitamin B2:0.21mg
12.24%
Zinc:1.76mg
11.72%
Potassium:391.61mg
11.19%
Vitamin C:7.71mg
9.35%
Vitamin B5:0.81mg
8.06%
Vitamin B3:1.28mg
6.42%
Vitamin E:0.83mg
5.56%
Vitamin B12:0.31µg
5.11%
Vitamin D:0.25µg
1.67%
Source:My Recipes