Falafel Pita

Falafel Pita is a delightful vegetarian dish featuring crispy falafels nestled in warm pita bread, topped with fresh vegetables and a tangy tahini sauce. This nutritious meal is perfect for a quick lunch or light dinner, bursting with flavors and textures.

Ingredients

• Dried chickpeas - 100 grams
• Garlic - 2 cloves
• Onion - 1 small, roughly chopped
• Fresh parsley - 30 grams, chopped
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Baking powder - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - for frying
• Whole wheat pita bread - 2 pieces
• Tomato - 1 medium, diced
• Cucumber - 1 small, diced
• Red onion - 1/4, thinly sliced
• Tahini - 2 tablespoons
• Lemon juice - 1 tablespoon
• Water - 1 tablespoon

Steps

1. Soak the dried chickpeas in water overnight. Drain and rinse before use.
2. In a food processor, combine the soaked chickpeas, garlic, onion, parsley, cumin, coriander, baking powder, salt, and black pepper. Pulse until the mixture is coarse but holds together.
3. Form the chickpea mixture into small balls or patties, about the size of a golf ball.
4. Heat olive oil in a deep skillet over medium heat. Fry the falafel balls in batches until golden brown and crispy, about 3-4 minutes on each side. Remove and drain on paper towels.
5. In a small bowl, mix tahini, lemon juice, and water to create a smooth sauce.
6. Warm the pita bread in a dry skillet or microwave for a few seconds to soften.
7. Stuff each pita with 3-4 falafel balls, diced tomato, cucumber, and red onion.
8. Drizzle with tahini sauce and serve immediately.

Nutrition

• Calories: 550
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from fresh vegetables and tahini, supporting overall well-being.

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