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Baked Falafel Pitas with Yogurt Feta Sauce – Clean Eating

Baked Falafel Pitas with Yogurt Feta Sauce

Baked Falafel Pitas
Photo: Gibson & Smith
By Julie O’Hara

Serves: 4
Hands-on time: 25 minutes
Total time: 40 minutes

INGREDIENTS:

  • Olive oil cooking spray
  • 1 15-oz BPA-free can unsalted chickpeas, drained and rinsed (TRY: Eden Organic Garbanzo Beans)
  • 1/2 large red onion, chopped
  • 1/2 cup packed fresh cilantro (leaves and thin stems), plus 1 tbsp chopped cilantro leaves
  • 1/2 cup packed fresh flat-leaf parsley (leaves and thin stems), plus 1 tbsp chopped parsley leaves
  • 1 small egg
  • 1/4 cup whole-wheat panko bread crumbs, plus additional as needed
  • 2 tsp ground cumin
  • 1 1/2 tsp ground coriander
  • 3/4 tsp fresh ground black pepper
  • 1/4 tsp sea salt
  • 1/3 cup white whole-wheat flour
  • 2 oz feta cheese, crumbled
  • 1 cup 2% plain Greek yogurt
  • Juice of 1/2 lemon
  • 2 6-inch whole-grain pitas
  • 2 cups chopped romaine lettuce
  • 2 small tomatoes, sliced

INSTRUCTIONS:

  1. Preheat oven to 400°F. Line a large baking sheet with foil and mist with cooking spray. In a food processor, combine chickpeas, onion, 1/2 cup cilantro and 1/2 cup parsley. Pulse until roughly chopped. Add egg, 1/4 cup panko, cumin, coriander, pepper and salt. Pulse until mixture forms a chunky puree. Transfer to a large bowl. If mixture appears too wet, mix in additional panko as needed.
  2. Sprinkle flour onto a small plate. Scoop out 2 tbsp chickpea mixture and form into a circular 1/2-inch-thick patty. Lightly press both sides into flour, shake off excess and place on prepared baking sheet. Repeat with remaining chickpea mixture, making a total of 12 patties. Lightly mist tops of patties with cooking spray. Bake until bottoms are golden brown, about 12 minutes. Turn patties and bake until opposite sides are golden, 5 to 7 minutes more. Cool at room temperature and refrigerate in an airtight container (MAKE AHEAD: Prepare up to 3 days in advance through Step Two.)
  3. Meanwhile, in a small bowl, stir together cheese, yogurt, lemon juice and remaining 1 tbsp each cilantro and parsley. (MAKE AHEAD: Yogurt sauce can be made up to 3 days ahead and refrigerated in an airtight container; stir well before serving.)
  4. Assemble sandwiches just before serving: Cut each pita in half crosswise to form 2 pockets. Stuff each pocket with 3 patties (cutting patties to fit if necessary), 1/2 cup lettuce, 2 or 3 tomato slices and a generous 1/4 cup yogurt sauce.

Nutrients per serving (1 filled falafel pita half): Calories: 321, Total Fat: 8 g, Sat. Fat: 2 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 58 g, Fiber: 10 g, Sugars: 5 g, Protein: 22 g, Sodium: 574 mg, Cholesterol: 57 mg

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