{
 "@context": "https://schema.org",
 "@type": "Recipe",
 "author": {
  "@type": "Organization",
  "name": "asharedpalate.com"
 },
 "name": "Baked chickpea patties in a whole-wheat pita with tahini-yogurt sauce",
 "description": "A lunch of falafel made from dry soaked chickpeas, parsley and mint, baked on a hot oiled pan and tucked into a whole-wheat pita with tomato, cucumber and a measured tahini-yogurt sauce.",
 "recipeCategory": [
  "Lunch"
 ],
 "recipeYield": "4 servings",
 "totalTime": "PT50M",
 "recipeIngredient": [
  "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"
 ],
 "recipeInstructions": [
  {
   "@type": "HowToStep",
   "text": "The night before, cover the dry chickpeas with at least 3 inches of cold water in a big bowl and put them in the fridge for 18 to 24 hours. They roughly triple in volume. Do not use canned ones: they are already cooked and the mix turns to paste."
  },
  {
   "@type": "HowToStep",
   "text": "Drain the chickpeas well and spread them on a clean towel. Pat them dry; wet chickpeas make a loose mix."
  },
  {
   "@type": "HowToStep",
   "text": "Heat the oven to 425 °F, with a rimmed sheet pan inside. Oven temperatures are not affected by altitude (CSU Extension, High Altitude Food Preparation), so this is the same at 5,300 ft."
  },
  {
   "@type": "HowToStep",
   "text": "In a food processor, pulse the chickpeas, onion, parsley, mint, garlic powder, cumin, coriander, pepper and the salt for the falafel in 2 or 3 batches, until the mix looks like coarse, damp sand and still holds in your fist. Do not make a paste. Stir in the flour."
  },
  {
   "@type": "HowToStep",
   "text": "Divide the mix into 16 equal lumps and press each into a patty about ½ inch thick, with your hands."
  },
  {
   "@type": "HowToStep",
   "text": "Carefully take the hot pan out, pour on 1 tbsp of the oil and tilt to spread it, then lay the patties on it; they should sizzle. Brush the tops with the other tbsp of oil."
  },
  {
   "@type": "HowToStep",
   "text": "Bake 12 minutes, flip once, and bake 8 to 10 minutes more, until both sides are deep golden brown and a patty feels firm. The inside should read 165 °F on a thermometer (our kitchen practice: we hold raw-soaked bean patties to the same mark as leftovers)."
  },
  {
   "@type": "HowToStep",
   "text": "While they bake, stir the yogurt, tahini, lemon juice, garlic powder, the sauce salt and the 2 tbsp water together until smooth; add water by the teaspoon only if it will not pour. Dice the tomatoes and slice the cucumber."
  },
  {
   "@type": "HowToStep",
   "text": "Warm the pitas in the oven for the last 2 minutes. Cut each one open and fill with 4 falafel, a quarter of the tomato and cucumber, and a quarter of the sauce (about ⅓ cup)."
  },
  {
   "@type": "HowToStep",
   "text": "Leftovers: cool the falafel and the sauce, store them apart, and refrigerate within 2 hours (1 hour if it is above 90 °F; CDC). Reheat falafel to 165 °F. Packed cold for lunch, keep them in a cooler with plenty of ice (USDA FSIS)."
  }
 ],
 "nutrition": {
  "@type": "NutritionInformation",
  "servingSize": "1 of 4",
  "calories": "687 kcal",
  "proteinContent": "31.7 g",
  "carbohydrateContent": "104.8 g",
  "fatContent": "19.7 g",
  "saturatedFatContent": "2.6 g",
  "sugarContent": "at least 15.6 g (2 rows carry no value)",
  "sodiumContent": "610 mg",
  "fiberContent": "18.5 g"
 },
 "image": "https://asharedpalate.com/assets/scenes/baked-falafel.jpg",
 "imageAlt": "Falafel of chickpeas, parsley and mint, baked, four in a whole-wheat pita with diced tomato, sliced cucumber and tahini-yogurt sauce, on a plate",
 "url": "https://asharedpalate.com/baked-falafel"
}