Falafel Pitas
Falafels, the traditional Middle Eastern bean patties, are usually deep-fried. This updated version, delicately spiced and crunchy with grated carrot, is baked for a lower-fat result, but is just as delicious and is served as falafel pitas with salad.
Ingredients
1 can (540 ml) chickpeas, drained and rinsed
1 teaspoon extra virgin olive oil
1⁄2 teaspoon ground cumin
1⁄8 teaspoon cayenne pepper
1⁄8 teaspoon turmeric
1 garlic clove, crushed
1 tablespoon freshly squeezed lemon juice
1 carrot, finely grated
1 tablespoon chopped fresh coriander
pepper to taste
4 whole-wheat pita bread pockets, about 70 g each
1⁄2 romaine lettuce, shredded
2 Italian tomatoes, thinly sliced
2⁄3 cup plain low-fat yogurt
2 tablespoons chopped fresh mint
pepper to taste
1 teaspoon extra virgin olive oil
1⁄2 teaspoon ground cumin
1⁄8 teaspoon cayenne pepper
1⁄8 teaspoon turmeric
1 garlic clove, crushed
1 tablespoon freshly squeezed lemon juice
1 carrot, finely grated
1 tablespoon chopped fresh coriander
pepper to taste
4 whole-wheat pita bread pockets, about 70 g each
1⁄2 romaine lettuce, shredded
2 Italian tomatoes, thinly sliced
2⁄3 cup plain low-fat yogurt
2 tablespoons chopped fresh mint
pepper to taste
Directions
cooking time 20 mins
serves 4
- Preheat the oven to 400ºF (200ºC). Cover a baking sheet with parchment paper. Place the chickpeas in a bowl with oil and use a potato masher to mash them until smooth. Mix in the cumin, cayenne pepper, turmeric, garlic, lemon juice, carrot, coriander and pepper. Alternatively, mix all the ingredients, except the carrot and coriander, in a food processor. Transfer the mixture to a bowl and stir in the carrot and coriander.
- Shape the mixture into 16 flat, round patties, each about 3 cm across, and place them on the baking sheet. Bake for 15–20 minutes or until crisp and lightly browned, turning them over halfway through cooking time.
- About 3 minutes before the falafels have finished cooking, place the pitas in the oven to warm. Then split each pita in half widthwise and gently open out each half to make a pocket.
- Half-fill the pita bread pockets with shredded lettuce and sliced tomatoes, then divide the falafels among them. Mix together the yogurt and mint, season with pepper to taste, and drizzle over the falafel pitas. Serve hot.
cooking time 20 mins
serves 4
Nutritional information
PER SERVING
279 calories
13 g protein
4 g total fat
1 g saturated fat
2 mg cholesterol
48 g total carbohydrate
7 g sugars
6 g fibre
469 mg sodium
Chickpeas are an important source of protein in many parts of the world. They also contain useful amounts of fibre, which helps to maintain bowel health.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada
