falafel pitas with cucumber yogurt spread.
Have you tried them?
The first time I had a falafel was
a few years ago at Gigi’s Mediterranean, a restaurant across the street from college where owner/head chef and chief dishwasher Gigi made her authentic falafels the way most do – through the fine art of deep frying.
Yum. They were heavenly…all hot and fried up crisp.
This type of preparation is quite typical for the popular Middle Eastern street food. These falafels, however, are lightly sauteed using only nonstick cooking spray. They’re still flavorful so you won’t miss the 3 inches of canola oil.
What You’ll Need:
1/4 cup plain dry breadcrumbs
1/4 cup italian parsley
2 tablespoons chopped green onions
1 teaspoon cumin
1/2 teaspoon ground coriander
1/4 teaspoon salt
1 (15-ounce) can chickpeas, drained
1 garlic clove, chopped
1/4 cup shredded cucumber
1/4 cup plain Greek yogurt
1 teaspoon lemon juice
1/8 teaspoon salt
2 whole wheat pitas, halved
garnish – lettuce leaves and sliced tomato
Place first 9 ingredients in a food processor. Process until finely chopped. Divide mixture into 4 portions and shape into patties, each about 1/2 inch thick. Heat a non-stick skillet with cooking spray set over medium-high heat. Cook patties about 4 minutes per side, until slightly brown.
Combine cucumber, yogurt, lemon juice and salt in a small bowl.
Place patty, lettuce and tomato and cucumber dressing in each pita half.
TOTAL: $3.95 or $.99 per serving.
Wondering how on earth I arrived at these costs? Take a look at my shopping guide to show see what I pay for items, per serving, etc.
220 calories per serving
4 grams of fat
10 grams protein
7 grams fiber
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