Prep Time:40 minsTotal Time:40 minsServings:4Yield:4 pitasJump to Nutrition Facts
Prep Time:40 minsTotal Time:40 minsServings:4Yield:4 pitas
Prep Time:40 mins
Prep Time:
40 mins
Total Time:40 mins
Total Time:
Servings:4
Servings:
4
Yield:4 pitas
Yield:
4 pitas
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsPickled Vegetables1cupthinly sliced carrot½cupthinly sliced red onion½cupwhite-wine vinegar2tablespoonssugar⅛teaspoonsaltFalafel2 ½cupscanned no-salt-added chickpeas, rinsed¼cupcoarsely chopped fresh parsley2scallions, trimmed and sliced1large egg2tablespoonsall-purpose flour1teaspoonground cumin¼teaspoonsalt2tablespoonsextra-virgin olive oilTzatziki Sauce⅓cupplain low-fat Greek yogurt¼cupchopped cucumber1tablespoonchopped fresh dill1tablespoonlemon juice⅛teaspoonsalt2(6 1/2 inch) whole-wheat pitas, halved
Cook Mode(Keep screen awake)
Ingredients
Pickled Vegetables
1cupthinly sliced carrot
½cupthinly sliced red onion
½cupwhite-wine vinegar
2tablespoonssugar
⅛teaspoonsalt
Falafel
2 ½cupscanned no-salt-added chickpeas, rinsed
¼cupcoarsely chopped fresh parsley
2scallions, trimmed and sliced
1large egg
2tablespoonsall-purpose flour
1teaspoonground cumin
¼teaspoonsalt
2tablespoonsextra-virgin olive oil
Tzatziki Sauce
⅓cupplain low-fat Greek yogurt
¼cupchopped cucumber
1tablespoonchopped fresh dill
1tablespoonlemon juice
2(6 1/2 inch) whole-wheat pitas, halved
DirectionsTo prepare pickled vegetables: Combine carrot, onion, vinegar, sugar and 1/8 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat and cook, stirring occasionally, until the vegetables have softened, about 5 minutes. Drain and set aside.To prepare falafel: Place chickpeas, parsley, scallions, egg, flour, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture that holds together when pressed forms. (The mixture will be moist.) Using a generous 1/4 cup each, form the chickpea mixture into 8 patties.Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook until the bottoms are golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.Meanwhile, to prepare tzatziki sauce and serve: Combine yogurt, cucumber, dill, lemon juice and salt in a medium bowl. Warm pitas, if desired. Divide the pickled vegetables and patties among the pita halves and serve with the sauce.TipsTo make ahead: Refrigerate pickled vegetables (Step 1) for up to 3 days. Prepare falafel through Step 2 and refrigerate for up to 2 days. Refrigerate the tzatziki sauce (Step 4) for up to 2 days.Originally appeared: EatingWell.com, October 2018
Directions
To prepare pickled vegetables: Combine carrot, onion, vinegar, sugar and 1/8 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat and cook, stirring occasionally, until the vegetables have softened, about 5 minutes. Drain and set aside.To prepare falafel: Place chickpeas, parsley, scallions, egg, flour, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture that holds together when pressed forms. (The mixture will be moist.) Using a generous 1/4 cup each, form the chickpea mixture into 8 patties.Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook until the bottoms are golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.Meanwhile, to prepare tzatziki sauce and serve: Combine yogurt, cucumber, dill, lemon juice and salt in a medium bowl. Warm pitas, if desired. Divide the pickled vegetables and patties among the pita halves and serve with the sauce.TipsTo make ahead: Refrigerate pickled vegetables (Step 1) for up to 3 days. Prepare falafel through Step 2 and refrigerate for up to 2 days. Refrigerate the tzatziki sauce (Step 4) for up to 2 days.
To prepare pickled vegetables: Combine carrot, onion, vinegar, sugar and 1/8 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat and cook, stirring occasionally, until the vegetables have softened, about 5 minutes. Drain and set aside.
To prepare falafel: Place chickpeas, parsley, scallions, egg, flour, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture that holds together when pressed forms. (The mixture will be moist.) Using a generous 1/4 cup each, form the chickpea mixture into 8 patties.
Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook until the bottoms are golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.
Meanwhile, to prepare tzatziki sauce and serve: Combine yogurt, cucumber, dill, lemon juice and salt in a medium bowl. Warm pitas, if desired. Divide the pickled vegetables and patties among the pita halves and serve with the sauce.
Tips
To make ahead: Refrigerate pickled vegetables (Step 1) for up to 3 days. Prepare falafel through Step 2 and refrigerate for up to 2 days. Refrigerate the tzatziki sauce (Step 4) for up to 2 days.
Originally appeared: EatingWell.com, October 2018
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Nutrition Facts(per serving)340Calories11gFat60gCarbs17gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
