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.