Health

Falafel Pita with Tahini Sauce

falafel-pita-tahini-sauce Photo: Andrew McCaul

Ingredients

  • 2/3 cup bulgur
  • 1 (15-ounce) can garbanzo beans, rinsed and drained
  • 1 large egg white
  • 1/2 cup packed fresh parsley leaves
  • 1/4 cup packed fresh mint leaves
  • 1 garlic clove
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil
  • 1/4 cup tahini
  • 2 tablespoons fresh lemon juice
  • 1/4 cup water
  • 4 cups torn lettuce
  • 1 cup roasted red peppers
  • 6 (6-inch) pitas

Preparation


Cook bulgur according to package directions; drain and set aside to cool. In a food processor, combine cooked bulgur, garbanzo beans, egg white, parsley, 1/4 mint, garlic, cayenne pepper, cumin, salt, and pepper. Form mixture into 6 (approximately 3-inch) patties and place on a large plate. Refrigerate until firm (20 minutes). Heat olive oil in a large nonstick skillet over medium-high heat. Cook falafel burgers until browned and heated through (3 minutes per side). Transfer to a plate. Before serving, whisk together tahini, lemon juice, and water in a medium bowl until light and fluffy. Divide falafel burgers, tahini mixture, lettuce, and roasted red peppers among pitas and serve.


  • Yield: Makes 6 servings (serving size: 1 burger, 2 tablespoons tahini mixture)

Nutritional Information

Calories per serving: 396
Fat per serving: 10g
Saturated fat per serving: 1.4g
Monounsaturated fat per serving: 4g
Polyunsaturated fat per serving: 3.6g
Protein per serving: 15g
Carbohydrate per serving: 64g
Fiber per serving: 10g
Cholesterol per serving: 0.0mg
Iron per serving: 0.0mg
Sodium per serving: 602mg
Calcium per serving: 0.0mg

Good to Know

Even meat-eaters will love these crispy veggie burgers! To keep cholesterol under control, the patties are lightly pan-fried instead of deep-fried, and ready in less than 30 minutes.

CarbLovers Diet Cookbook