FALAFEL PITAS WITH TZATZIKI SAUCE

Falafels are ground chickpea patties, typically seen in Middle Eastern cuisine. They’re often served in pita sandwiches with a garlicky yogurt Tzatziki Sauce.

Yield: Serves 6.

FALAFEL PITAS WITH TZATZIKI SAUCE

Ingredients

  • 1 can (19 oz/540 mL) chickpeas, rinsed and drained
  • 1/2 cup chopped red onion
  • 1/2 cup chopped fresh parsley
  • 1 tsp paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp salt
  • 1/4 tsp ground coriander
  • 3 cloves garlic, finely chopped
  • 2 tbsp all-purpose flour
  • 1 tbsp Dijon mustard
  • 1 large egg, lightly beaten
  • 2 tbsp extra-virgin olive oil
  • Lettuce leaves*
  • 6 whole wheat pita bread
  • Tzatziki Sauce*
  • Chopped red onion*

Directions

  1. Place chickpeas, 1/2 cup red onion, parsley, paprika, cumin, salt, coriander and garlic in a food processor; process, using an on/off motion, until almost smooth.
  2. Transfer chickpea mixture to a bowl. Stir in flour, mustard and beaten egg until well blended.
  3. Shape mixture into 12 patties, each about 3 inches in diameter.
  4. Heat 1 tbsp oil in a large non-stick frypan over medium heat.
  5. Cook patties in batches, adding remaining oil as necessary, until browned on both sides, about 3 – 4 minutes per side.
  6. Place lettuce and two patties on each pita. Top with Tzatziki Sauce and additional red onion. Roll up pitas to enclose filling.
Nutritional analysis per serving:

324 calories, 8.6 g fat, 12.7 g protein, 52.2 g carbohydrate, 9.4 g fibre, 674 mg sodium

*Ingredient not included in nutritional analysis.

TZATZIKI SAUCE

Ingredients

  • ​1 cup plain Greek yogurt
  • 1 cup finely chopped seeded English cucumber
  • 3 tbsp finely chopped red onion
  • 1 1/2 tbsp fresh lemon juice
  • 2 tsp chopped fresh dill
  • 1 1/2 tsp liquid honey
  • 1/4 tsp salt
  • 3 cloves garlic, finely chopped

Yield: Makes 1 1/2 cups.

Directions

  1. Combine all ingredients in a bowl until blended.
Nutritional analysis per 2 tbsp serving:

21 calories, 0.4 g fat, 2.1 g protein, 2.4 g carbohydrate, 0.1 g fibre, 56 mg sodium