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Falafel Pitas with Cucumber-
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Yogurt Dressing Pack the cucumber-yogurt dressing in a separate container to serve with the sandwiches. Vegetable crudités such as bell pepper wedges and carrot or celery sticks will round out the meal. You can substitute fresh baby spinach for the arugula, if desired. | |
1/4 cup | minced red onion |
1 tablespoon | Dijon mustard |
1 teaspoon | ground cumin |
1/2 teaspoon | paprika |
1/4 teaspoon | freshly ground black pepper |
1/8 teaspoon | salt |
1 (15 1/2-ounce) can | chickpeas, (garbanzo beans), rinsed and drained |
1 (1-ounce) slice | whole wheat bread, torn into pieces |
1 large | egg |
1 large | egg white |
1 1/2 tablespoons | olive oil |
2 (6-inch) whole wheat pitas, split | |
1 cup | arugula |
1/2 cup | Cucumber-Yogurt Dressing |
Combine first 10 ingredients in a food processor; pulse 6 times or until well blended (mixture
will be wet).
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.
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.
Note: Nutritional analysis includes Cucumber-Yogurt Dressing.
Yield: 4 servings (serving size: 1 filled pita half)
CALORIES 280 (30% from fat); FAT 9.4g (sat 1.2g,mono 5g,poly 2.2g); IRON 3.3mg;
CHOLESTEROL 53mg; CALCIUM 81mg; CARBOHYDRATE 40.1g; SODIUM 592mg; PROTEIN
11.4g; FIBER 7.3g
Cooking Light, JANUARY 2007
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