Ingredients
Pickled Vegetables
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1 cup thinly sliced carrot
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½ cup thinly sliced red onion
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½ cup white-wine vinegar
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2 tablespoons sugar
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⅛ teaspoon salt
Falafel
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2 ½ cups canned no-salt-added chickpeas, rinsed
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¼ cup coarsely chopped fresh parsley
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2 scallions, trimmed and sliced
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1 large egg
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2 tablespoons all-purpose flour
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1 teaspoon ground cumin
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¼ teaspoon salt
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2 tablespoons extra-virgin olive oil
Tzatziki Sauce
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⅓ cup plain low-fat Greek yogurt
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¼ cup chopped cucumber
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1 tablespoon chopped fresh dill
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1 tablespoon lemon juice
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⅛ teaspoon salt
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2 (6 1/2 inch) whole-wheat pitas, halved
Directions
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To prepare pickled vegetables: Combine carrot, onion, vinegar, sugar and 1/8 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat and cook, stirring occasionally, until the vegetables have softened, about 5 minutes. Drain and set aside.
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To prepare falafel: Place chickpeas, parsley, scallions, egg, flour, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture that holds together when pressed forms. (The mixture will be moist.) Using a generous 1/4 cup each, form the chickpea mixture into 8 patties.
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Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook until the bottoms are golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.
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Meanwhile, to prepare tzatziki sauce and serve: Combine yogurt, cucumber, dill, lemon juice and salt in a medium bowl. Warm pitas, if desired. Divide the pickled vegetables and patties among the pita halves and serve with the sauce.
Tips
To make ahead: Refrigerate pickled vegetables (Step 1) for up to 3 days. Prepare falafel through Step 2 and refrigerate for up to 2 days. Refrigerate the tzatziki sauce (Step 4) for up to 2 days.
Nutrition Facts (per serving)
340 | Calories |
11g | Fat |
60g | Carbs |
17g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 pita (2 patties, 1/4 cup vegetables & 2 tablespoons sauce) | |
Calories 340 | |
% Daily Value * | |
Total Carbohydrate 60g | 22% |
Dietary Fiber 10g | 35% |
Total Sugars 10g | |
Added Sugars 6g | 12% |
Protein 17g | 33% |
Total Fat 11g | 14% |
Saturated Fat 2g | 9% |
Cholesterol 48mg | 16% |
Vitamin A 5504IU | 110% |
Vitamin C 10mg | 11% |
Folate 168mcg | 42% |
Sodium 748mg | 33% |
Calcium 134mg | 10% |
Iron 4mg | 21% |
Magnesium 83mg | 20% |
Potassium 497mg | 11% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.