Falafel pita pockets with lemon-yogurt sauce

Vegetarian, Low Calorie

2 Servings, 430 Calories/Serving

20 – 30 Minutes

You can serve these juicy vegetarian falafels in pita pockets as sandwiches, or on their own as part of a meze platter.

Ingredients

  • 1 cup cooked chickpeas
  • 2 scallions
  • 2 ounces cremini mushrooms
  • 1 pasture-raised organic egg
  • 1 tablespoon tahini
  • Falafel seasoning blend (whole wheat panko - flour - granulated garlic - cumin)
  • 1 lemon
  • 1/3 cup Greek yogurt
  • 1½ teaspoons harissa powder (optional)
  • 1 cucumber
  • Fresh mint
  • 2 whole wheat pita breads
  • 1½ ounces pea shoots
  • 2 tablespoons fried shallots (contain soy)

Chef's Tip

Ingredient IQ: A classic north African seasoning, harissa is a bright, spicy blend of red chilis, cumin, and garlic. It’s used to add heat and depth to a variety of dishes, including rice, couscous, soups, salads, vegetables kebabs, and sandwiches. Traditional harissa paste is made with the red powder, mixed with olive oil and garlic.


Instructions

1

Prep the falafel

  • Rinse the chickpeas.
  • Trim the root ends from the scallions; finely chop the scallions.
  • Finely chop the cremini mushrooms.
In a medium bowl, combine the chickpeas, scallions, mushrooms, egg, tahini, and falafel seasoning blend. Season generously with salt and pepper. Using a masher, fork, or the bottom of a bowl, mash to a coarse paste, mixing well to combine, but don’t overmix. Using wet hands, form the mixture into four ½-inch-thick patties.

2

Cook the falafel

In a medium frying pan over medium heat, warm 2 to 3 tablespoons oil until hot but not smoking. Add the falafel patties and cook until browned and crispy on the outside and hot within, 5 to 7 minutes per side.
While the patties cook, prepare the yogurt sauce and the garnishes.

3

Make the yogurt sauce

  • Juice half the lemon; cut the remaining half into wedges for garnish.
In a small bowl, combine the lemon juice, yogurt, 1 tablespoon oil, and as much harissa powder as you like. Season to taste with salt and pepper.

4

Prep the garnishes; toast the pita breads

  • Peel the cucumber, if desired, and trim off the ends; cut the cucumber in half lengthwise, then crosswise into thin half-moons.
  • Strip the mint leaves from the stems; coarsely chop the leaves.
On the stovetop directly over a flame, or in a dry medium frying or grill pan over medium heat, warm the pita breads until lightly toasted, about 30 seconds per side. Alternatively, toast them in a toaster. Cut in half.

5

Serve

Fill the pita breads with the falafel, cucumber, and mint. Garnish with the yogurt sauce, pea shoots, and fried shallots. Serve with the lemon wedges on the side.

Nutrition per serving: Protein: 17g (34% DV), Fiber: g (0% DV), Total Fat: 23g (35% DV), Monounsaturated Fat: 12g, Polyunsaturated Fat: 5g, Saturated Fat: 3.5g (18% DV), Cholesterol: 40mg (13% DV), Sodium: 440mg (18% DV), Carbohydrates: 40g (13% DV), Total Sugars: 4g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.
Contains: milk, soy, wheat, eggs

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