Page 186 - 28_Days_of_Clean_Eating.sanet.cd

Falafel Pitas

with Tzatziki Sauce Vegetarian

Falafel, a staple of Middle Eastern cuisine, are chickpea patties
mixed with spices served in pita bread. They are traditionally deep
fried, but in this recipe, the falafel are sautéed in healthy avocado
oil and the pita is packed with spinach, tomato, and cool cucumber
and yogurt tzatziki sauce.

Make-Ahead Tip: To help save time, make the chickpea patties in
advance up through step 2. Keep them covered in the refrigerator
for up to 2 days until you are ready to cook them.
1 (15.5-ounce) can chickpeas, ¼ teaspoon freshly ground
drained and rinsed black pepper
1 garlic clove ¼ cup 100% whole-wheat
¼ cup chopped red onion pastry flour
¼ cup chopped fresh cilantro 3 tablespoons avocado oil
1 egg 2 (100%) whole-wheat pitas,
¼ cup 100% whole-wheat halved and split
Panko bread crumbs 2 cups fresh baby spinach
2 teaspoons ground cumin 2 tomatoes, sliced
¼ teaspoon salt 1 cup Tzatziki Sauce (page 295)
1. In a food processor, combine the chickpeas, garlic, onion, and
cilantro; pulse until it is chopped. Add the egg, bread crumbs,
cumin, salt, and pepper. Pulse until a paste forms.
2. Shape the mixture into 8 patties. Dredge the patties in the flour.
3. In a large nonstick skillet over medium heat, heat the oil. Cook the
patties, for 2 to 3 minutes on each side or until browned and done.
4. Place 2 patties in each pita half. Top with spinach, tomatoes, and
tzatziki sauce.
Serves 4. Prep time: 10 minutes. Cooking time: 10 minutes. Total time: 20 minutes.

Per serving: Calories: 576 Fat: 11.5g Saturated Fat: 2.4g Protein: 28g
Carbohydrates: 95.3g Fiber: 24g

Vegetarian Dinners 185