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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 394.8
  • Total Fat: 8.6 g
  • Cholesterol: 56.8 mg
  • Sodium: 694.6 mg
  • Total Carbs: 65.0 g
  • Dietary Fiber: 11.0 g
  • Protein: 17.3 g

View full nutritional breakdown of Falafel in a pita with Yogurt Sauce calories by ingredient
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Falafel in a pita with Yogurt Sauce

Submitted by: SUNRISE;)

Introduction

Easy Vegetarian recipe with fresh &pleasant flavours. Easy Vegetarian recipe with fresh &pleasant flavours.
Number of Servings: 4

Ingredients

    1 tbsp coconut oil for frying
    1 medium onion ,chopped
    1 large red pepper chopped
    5 cloves of garlic, chopped
    3 cups chickpeas
    1 tsp red chili flakes
    1 tsp ground cumin
    1 large egg
    5 tbsp flour or chickpea flour
    2 cups chopped parsley
    3/4 cup chopped cilantro
    Pitas for sandwich
    Toppings lettuce, cukecumbers, tomatoe etc
    Yogurt sauce

    YOGURT SAUCE
    1 cup low fat yogurt
    1/2 tbsp lemon zest
    1 tbsp lemon juice
    1 tbsp cilantro chopped
    2 tsp chopped parsley
    1/2 tsp ground cumin.
    Mix dipping sauce recipe ingredients together and chill until ready to use.

Directions

Heat 1/2 tbsp oil in a heavy skillet and sweat onion and peppers for 3 minutes then add garlic and cook another 5 minutes

In a blender or food processor, pulse together chickpead, red chili flakes, ground cumin, the egg to form a course consistency. Add the flour, parsley and cilantro and mix .(You can chill the mixture until ready to cook.
Using 2 tablespoons shape the chick pea mixture into football shapes.
Add the other 1/2 tbsp of oil to heavy pan, Add falafel balls and flatten with a spatula and cook until browned on both sides.

Open pita bread to make pockets and place 3 falafels inside, Stuff with garnishes and dipping sauce.
Serves 4
I cook my own chickpeas because the flavour is much nicer than the canned ones and do not add any salt.
Canned peas and beans have a lot of sodium listed on the lable

Number of Servings: 4

Recipe submitted by SparkPeople user SUNRISE;).






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