Nutrition Facts| Serving Size | ¼ of recipe | | Calories | 429 | | Total Fat | 10 g | | Saturated Fat | 2.0 g | | Sodium |
981 mg
* | | Total Carbohydrate | 73 g | | Dietary Fiber | 11 g | | Protein | 16 g |
*Amount of sodium will be less than this if garbanzo beans are rinsed.
Ingredients and Preparation| Ingredients | Measures |
|---|
| Plain, low-fat yogurt | ½ cup | | Tahini (sesame-seed paste) | 2 tablespoons | | Garlic cloves, minced | 1 + 1 | | Lemon juice, divided | 2 tablespoons | | Garbanzo beans (chick peas), rinsed and drained | 1 (15-ounce) can | | Parsley, chopped | ¼ cup | | All-purpose flour | ¼ cup | | Ground cumin | 1 1/4 teaspoons | | Salt | ½ teaspoon | | Black pepper | 1/8 teaspoon | | Olive oil | 2 teaspoons | | Whole wheat pitas, sliced in half | 4 (6-inch) | | Tomato, diced | 1 | | Cucumber, diced | ¼ cup | | Green-leaf lettuce leaves | 8 |
Directions - Whisk together yogurt, tahini, 1 minced garlic clove, and half of the lemon juice in a small bowl. Cover sauce and place in refrigerator until falafels are ready.
- Combine garbanzo beans, parsley, 1 minced garlic clove, flour, cumin, salt, pepper, and remaining lemon juice in a food processor or blender and process until smooth. Shape mixture into 8 small patties.
- Heat olive oil in a large nonstick skillet over medium heat. Cook for 4-6 minutes on each side, until browned.
- Arrange patties in pita halves. Top each burger with about 1 ½ tablespoons of the sauce, and add in tomato, cucumber, and lettuce.
Exchanges
4 starches; 1 very lean meat; 1 fat; 1 vegetable. Side Suggestions: Fruit Salad
Dice and combine different fruits of your choice. Drizzle with some lemon juice to prevent browning. |