Cooking Light, NOVEMBER 2003
The patties will seem small when you're forming them, but they fit perfectly in the pita halves. To prevent the falafel mixture fom sticking to your hands, dip them in water before forming the patties. Look for tahini near the peanut butter and other nut butters.
Falafel:
1/4 cup dry breadcrumbs
1/4 cup chopped cilantro
1 1/2 teaspoons ground cumin
1/2 teaspoon salt
1/4 teaspoon ground red pepper
2 garlic cloves, crushed
1 large egg
1 (15-ounce) can chickpeas (garbanzo beans), drained
1 tablespoon olive oil
Sauce:
1/2 cup plain low-fat yogurt
2 tablespoons fresh lemon juice
2 tablespoons tahini (sesame-seed paste)
1 garlic clove, minced
Remaining ingredients:
4 (6-inch) whole wheat pitas, cut in half
8 curly leaf lettuce leaves
16 (1/4-inch-thick) slices tomato
To prepare falafel, place first 8 ingredients in a food processor; process mixture until smooth. Divide mixture into 16 equal portions, and shape each portion into a 1/4-inch-thick patty. Heat the olive oil in a large nonstick skillet over medium-high heat. Add the patties, and cook 5 minutes on each side or until patties are browned.
To prepare sauce, combine yogurt, lemon juice, tahini, and 1 garlic clove, stirring mixture with a whisk. Spread about 1 1/2 tablespoons tahini sauce into each pita half. Fill each pita half with 1 lettuce leaf, 2 tomato slices, and 2 patties
Yield: 4 servings (serving size: 2 stuffed pita halves)NUTRITION PER SERVING
CALORIES 403(28% from fat); FAT 12.6g (sat 1.9g,mono 5.6g,poly 3.9g); PROTEIN 15g; CHOLESTEROL 56mg; CALCIUM 188mg; SODIUM 901mg; FIBER 6.8g; IRON 4.4mg; CARBOHYDRATE 59g
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