Falafel Pita Pockets with Dip

Falafel Pita Pockets with Dip
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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 217.4
  • Total Fat: 2.2 g
  • Cholesterol: 0.7 mg
  • Sodium: 910.2 mg
  • Total Carbs: 41.4 g
  • Dietary Fiber: 7.0 g
  • Protein: 10.1 g

View full nutritional breakdown of Falafel Pita Pockets with Dip calories by ingredient
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Number of Servings: 5


    For Falafel Pockets
    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
    Two 2-second sprays olive oil nonstick spray

    For Dip
    6 oz. plain fat-free yogurt
    1 Persian cucumber, peeled and chopped (or another small cucumber, peeled, deseeded, and chopped)
    1 tsp. dried dill
    3/4 tsp. crushed garlic
    1/4 tsp. salt
    black pepper, to taste


Preheat oven to 375 degrees.

Place all ingredients for falafel (except for the pitas and nonstick spray) in a large bowl, and give them a good stir. Using a potato masher, mash well. Mixture should remain slightly chunky, not smooth.

Spray a baking sheet thoroughly with a 2-second spray of olive oil nonstick spray.

One at a time, 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.

Bake in the ove n 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.

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.

Cut the whole pitas into halves, toast or warm all pita halves slightly, and then fill each with three falafel balls and 3 tbsp. dip. Enjoy!


HG Alternative! Enjoy your falafel 'n dip pita-free (wrapped in lettuce, over a salad, or straight from a plate!). A pita-less serving has 139 calories, 2g fat, 718mg sodium, 24g carbs, 6g fiber, 5g sugars, and 7.5g protein (POINTS® value 2*). Woohoo!< /span>

Number of Servings: 5

Recipe submitted by SparkPeople user QTPIE8422.

TAGS:  Vegetarian Meals |

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