Falafel Pita Pockets
Maura Davis
ingredients
- 2 1/2 whole-wheat or high-fiber pitas
- One 15-oz. can chickpeas, well drained
- 1 onion, very finely chopped
- 1/4 cup whole-wheat flour
- 3 tbsp. finely chopped fresh parsley
- 1 1/2 tbsp. chopped garlic
- 1 tbsp. chopped fresh cilantro
- 1/2 tbsp. ground cumin
- 3/4 tsp. salt
- 1/2 tsp. baking powder
- 1/4 tsp. lemon juice
- 1/8 tsp. paprika, or more to taste
- black pepper, to taste
- Olive oil nonstick spray
- For Dip
- 6 oz. plain fat-free yogurt
- 1 seedless cucumber, peeled and chopped
- 1 tsp. dried dill
- 3/4 tsp. crushed garlic
- 1/4 tsp. salt
- black pepper, to taste
directions
- 1
Preheat oven to 375 degrees.
- 2
Place all ingredients for falafel (except for the pitas and nonstick spray) in a large bowl and stir. Using a potato masher, mash well. Mixture should remain slightly chunky, not smooth.
- 3
Spray a baking sheet with nonstick spray. Take spoonfuls of mixture in your hands and form 15 balls, each about the size of a ping pong ball, and gently place them on the baking sheet. Spray the top of each ball with olive oil nonstick spray, for a total of about a 2-second spray.
- 4
Bake in the oven for 15 minutes. Meanwhile, combine all ingredients for dip in a blender or food processor, and pulse until just blended. Season to taste with black pepper and refrigerate until ready to serve.
- 5
Remove baking sheet from the oven, and carefully turn each ball over, gently reshaping if the bottoms have flattened. Return to the oven and bake for an additional 10-15 minutes, until golden brown and slightly crispy. Allow to cool and set for at least 5 minutes.
- 6
Cut the whole pitas into halves, toast or warm slightly, and then fill each with three falafel balls and 3 tbsp. dip.
notes
Nutrition Information PER SERVING: 198 calories, 2.25g fat, 863mg sodium, 37g carbs, 8.5g fiber, 5g sugars, 10g protein
Source: Hungry Girl
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