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Falafel Pitas
Nutrition Facts
| Serving Size | ¼ of recipe |
| Calories | 429 |
| Total Fat | 10 g |
| Saturated Fat | 2.0 g |
| Sodium | 981 mg* |
| Total Carbohydrate | 73 g |
| Dietary Fiber | 11 g |
| Protein | 16 g |
*Amount of sodium will be less than this if garbanzo beans are rinsed.
Ingredients and Preparation
| Ingredients | Measures |
|---|---|
| Plain, low-fat yogurt | ½ cup |
| Tahini (sesame-seed paste) | 2 tablespoons |
| Garlic cloves, minced | 1 + 1 |
| Lemon juice, divided | 2 tablespoons |
| Garbanzo beans (chick peas), rinsed and drained | 1 (15-ounce) can |
| Parsley, chopped | ¼ cup |
| All-purpose flour | ¼ cup |
| Ground cumin | 1 1/4 teaspoons |
| Salt | ½ teaspoon |
| Black pepper | 1/8 teaspoon |
| Olive oil | 2 teaspoons |
| Whole wheat pitas, sliced in half | 4 (6-inch) |
| Tomato, diced | 1 |
| Cucumber, diced | ¼ cup |
| Green-leaf lettuce leaves | 8 |
- Directions
- Whisk together yogurt, tahini, 1 minced garlic clove, and half of the lemon juice in a small bowl. Cover sauce and place in refrigerator until falafels are ready.
- Combine garbanzo beans, parsley, 1 minced garlic clove, flour, cumin, salt, pepper, and remaining lemon juice in a food processor or blender and process until smooth. Shape mixture into 8 small patties.
- Heat olive oil in a large nonstick skillet over medium heat. Cook for 4-6 minutes on each side, until browned.
- Arrange patties in pita halves. Top each burger with about 1 ½ tablespoons of the sauce, and add in tomato, cucumber, and lettuce.
Exchanges
4 starches; 1 very lean meat; 1 fat; 1 vegetable.
Side Suggestions: Fruit Salad
Dice and combine different fruits of your choice. Drizzle with some lemon juice to prevent browning.
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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