Falafel Pitas
A quick, tasty and satisfying meal .
Set out on a plate:
| 1/4 cup fine bread crumbs |
Place in a food processor:
|
1 - 15-oz. can garbanzo
beans/chick peas (rinsed and drained) |
|
1/4 cup chopped onion |
|
1 clove garlic w/o paper
wrapper or stem end |
| 1
teaspoon
ground cumin |
|
1/4 teaspoon salt |
Process until coarsely
ground, then empty into mixing bowl. Mix together with:
|
1/4 cup snipped fresh
parsley |
| 2 tbsp. flour |
Form into
four oblong patties. Coat both sides of patties with crumbs. You may
brush the patties with milk to help the crumbs adhere.
|
2 tbsp.
olive oil in frying pan |
Brown the patties, cooking 4-5
minutes per side until lightly browned.
|
2 large Pita bread rounds, halved |
|
1 cucumber, thinly sliced |
|
1 small tomato, thinly sliced |
|
Plain yogurt |
|
lettuce |
To serve, open Pita half to create a
pocket. Place lettuce, along with some cucumber and tomato slices, inside. Add
a Falafel patty. Drizzle with yogurt.
Source: PUBLIX Supermarkets
Serves 4.
|
Nutrition per serving: 323 calories
6 g total fat
1 mg cholesterol
708 mg sodium
57 g carbohydrates
9 grams dietary fiber
12 g protein |
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