Name: Baked chickpea patties in a whole-wheat pita with tahini-yogurt sauce
Total time: 50 min
Yield: 4 servings
Ingredients: 1½ cups (300 g) dry chickpeas, soaked, drained and patted dry; 1 large onion (150 g), roughly chopped; 2 cups (120 g) chopped fresh parsley; 4 tbsp (22.8 g) chopped fresh mint; ¼ cup (30 g) whole-wheat flour; 2 tsp (6.2 g) garlic powder; 2 tsp (4.2 g) ground cumin; 2 tsp (3.6 g) ground coriander seed; ½ tsp (1.15 g) black pepper; ⅓ tsp (2 g) salt, in the falafel; 2 tbsp (27 g) olive oil, for the hot pan and the tops; 4 large whole-wheat pitas (6½-inch, 64 g each, 256 g in all); 1 container (6 oz / 170 g) nonfat plain Greek yogurt, for the sauce; 3 tbsp (45 g) tahini, stirred well, for the sauce; juice of 1 lemon (48 g), for the sauce; ¼ tsp (0.8 g) garlic powder, for the sauce; ⅛ tsp (0.75 g) salt, in the sauce; 2 medium tomatoes (246 g), diced; 2 cups (104 g) sliced cucumber; Water for soaking the chickpeas (about 6 cups, drained off); 2 tbsp cold water, to thin the sauce

Ingredients

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1½ cups dry chickpeas, soaked, drained and patted dry
1 large onion, roughly chopped
2 cups chopped fresh parsley
4 tbsp chopped fresh mint
¼ cup whole-wheat flour
2 tsp garlic powder
2 tsp ground cumin
2 tsp ground coriander seed
½ tsp black pepper
⅓ tsp salt, in the falafel
2 tbsp olive oil, for the hot pan and the tops
4 large whole-wheat pitas (6½-inch, 64 g each, 256 g in all)
1 container (6 oz / 170 g) nonfat plain Greek yogurt, for the sauce
3 tbsp tahini, stirred well, for the sauce
juice of 1 lemon, for the sauce
¼ tsp garlic powder, for the sauce
⅛ tsp salt, in the sauce
2 medium tomatoes, diced
2 cups sliced cucumber
Water for soaking the chickpeas (about 6 cups, drained off)
2 tbsp cold water, to thin the sauce

Method

Nutrition

Estimated

Per 1 filled pita (4 falafel with salad and sauce) · serving size 1 of 4

Calories687

Total fat	19.7 g
Saturated fat	2.6 g
Sodium	610 mg
Total carbohydrate	104.8 g
Dietary fiber	18.5 g
Total sugars	at least 15.6 g (2 rows carry no value)
Protein	31.7 g

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asharedpalate.com · asharedpalate.com/baked-falafel