Dr. Mehmet Oz Falafel Pita Pockets
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 (16-oz) can no-salt added Chickpeas, drained and rinsed 2/3 cup Water1/4 cup Bulgur Wheat, Dry1/2 cup, crumbled Feta Cheese 1/4 cup chopped fresh flat-leaf Parsley 1 large Egg, lightly beaten1 tsp ground Cumin 1/2 tsp Pepper, black 3 Tbsp. finely chopped red onion3/4 tsp Kosher Salt 3 tbsp fresh Lemon Juice, divided1/2 cup whole-milk yogurt 1 tbsp Tahini (sesame paste)1 tbsp honey2 tbsp Extra Virgin Olive Oil 2 whole-grain pita rounds, cut in half
1. Spread chickpeas on a baking sheet lined with paper towels; let stand until dry.
2. Bring water to a boil in a small saucepan over high. Add bulgur. Cover and reduce heat to low; simmer unti lwater is absorbed, about 15 minutes. Spread bulgur on a plate, and let cool for 15 minutes.
3. Combine bulgur, chickpeas, feta, parsley, egg, cumin, pepper, onion, salt and 2 tablespoons of the lemon juice in a food processor; process until well combined, about 1 minute. Form mixture into 8 patties (about 3-inch diameter).
4. Stir together yogurt, tahini, honey and remaining 1 tablespoon lemon juice in a bowl until combined. Set aside.
5. Heat olie oil in a large nonstick skilet over medium. Cook patties until golden brown, 3 to 4 minutes per side. Place 2 falafel patties in each pita pocket. Add your favorite toppings (romaine lettuce, cucumber, red onion, tomato), and drizzle with yogurt sauce.
Serving Size: makes 4 half pita pocket sandwiches
Number of Servings: 4
Recipe submitted by SparkPeople user ZPOST72.
2. Bring water to a boil in a small saucepan over high. Add bulgur. Cover and reduce heat to low; simmer unti lwater is absorbed, about 15 minutes. Spread bulgur on a plate, and let cool for 15 minutes.
3. Combine bulgur, chickpeas, feta, parsley, egg, cumin, pepper, onion, salt and 2 tablespoons of the lemon juice in a food processor; process until well combined, about 1 minute. Form mixture into 8 patties (about 3-inch diameter).
4. Stir together yogurt, tahini, honey and remaining 1 tablespoon lemon juice in a bowl until combined. Set aside.
5. Heat olie oil in a large nonstick skilet over medium. Cook patties until golden brown, 3 to 4 minutes per side. Place 2 falafel patties in each pita pocket. Add your favorite toppings (romaine lettuce, cucumber, red onion, tomato), and drizzle with yogurt sauce.
Serving Size: makes 4 half pita pocket sandwiches
Number of Servings: 4
Recipe submitted by SparkPeople user ZPOST72.
Nutritional Info Amount Per Serving
- Calories: 440.8
- Total Fat: 17.7 g
- Cholesterol: 67.2 mg
- Sodium: 1,140.5 mg
- Total Carbs: 57.6 g
- Dietary Fiber: 10.0 g
- Protein: 16.5 g
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