I have been craving falafel the last couple weeks. I found a recipe in Cooking Light that was quick, easy and delicious! I didn't make the yogurt sauce to go with, instead I spread the pitas with a little bit of hummus. We didn't have any ground coriander on hand, so I left it out and it still tasted fine. I might add a little bit of lemon juice next time, just to add a little extra flavor to the patties.
If you don't have time to make the sauce, use commercial hummus thinned with lemon juice.
4 servings (serving size: 1 stuffed pita)
1 cup 2% reduced-fat Greek yogurt
2/3 cup chopped peeled cucumber
1 teaspoon chopped fresh dill
1 garlic clove, minced
1 (15-ounce) can no-salt-added chickpeas (garbanzo beans)
1/4 cup dry breadcrumbs
1/4 cup finely chopped fresh parsley
3 tablespoons finely chopped red onion
1 teaspoon garlic salt
1 teaspoon ground coriander
1 teaspoon ground cumin
2 tablespoons olive oil
2 (6-inch) whole wheat pitas, cut in half
2 cups shredded romaine lettuce
1 cup chopped plum tomato
2/3 cup thinly sliced peeled cucumber
1/4 cup thinly sliced red onion
1. To prepare sauce, combine the first 4 ingredients; set aside.
2. To prepare falafel, drain chickpeas in a colander over a bowl; reserve liquid. Place chickpeas, 3 tablespoons liquid (discard remaining liquid), breadcrumbs, and next 5 ingredients (through cumin) in a food processor; process until minced. Divide chickpea mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty.
3. Heat oil in a large nonstick skillet over medium-high heat. Add patties to pan; cook 3 minutes on each side or until golden brown. Spread about 1/4 cup sauce into each pita half. Fill each pita half with 1/2 cup lettuce, 1/4 cup tomato, about 2 tablespoons sliced cucumber, 1 tablespoon sliced onion, and 2 patties.
Calories:303 (0.0% from fat)
Fat:10.8g (sat 2.2g,mono 5.4g,poly 1.8g)