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Falafel pita pockets and carrot salad with lemon-yogurt sauce

Falafel pita pockets and carrot salad with lemon-yogurt sauce

Vegetarian

4 Servings, 630 Calories/Serving

30 – 40 Minutes

Our vegetarian chickpea fritters pack flavor thanks to the addition of tahini and mushrooms and stuffed into pitas with mint, cucumbers, and spinach.

Ingredients

  • 2 cups cooked chickpeas
  • 2 scallions
  • 2 ounces cremini mushrooms
  • Fresh flat-leaf parsley
  • 2 pasture-raised organic eggs
  • 2 tablespoons tahini
  • Falafel seasoning blend (panko - all-purpose flour - granulated garlic - cumin - coriander)
  • 2 lemons
  • Fresh cilantro
  • 1 cup Greek yogurt
  • 1 teaspoon harissa powder (optional)
  • ½ pound shredded carrots
  • ½ cup golden raisins
  • 1 cucumber
  • 2 ounces spinach
  • Fresh mint
  • 4 whole wheat pita breads
  • ¼ cup fried shallots (contain soy – optional)

Nutrition per serving

Instructions

1

Make the falafel

  • Rinse the chickpeas.
  • Trim the root ends from the scallions; finely chop the scallions.
  • Finely chop the cremini mushrooms.
  • Strip the parsley leaves from the stems.
  • Finely chop the parsley leaves.
In a large bowl, combine the chickpeas, scallions, mushrooms, parsley, eggs, 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 ½-inch-thick patties.

2

Cook the falafel

In a large 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, depending on thickness.
While the patties cook, prepare the yogurt sauce, carrot salad, and garnishes.

3

Prep the lemon-yogurt sauce; make the carrot salad

  • Juice 1 lemon.
  • Cut the other lemon into wedges for serving.
  • Coarsely chop the cilantro.
In a small bowl, stir together the lemon juice, yogurt, and as much harissa powder as you like. Season to taste with salt and pepper. In a medium bowl, combine the carrots, raisins, cilantro, and 1 to 2 tablespoons lemon-yogurt sauce. Season to taste with salt and pepper and mix well. Set aside the remaining lemon-yogurt sauce for serving.

4

Prep the garnishes

  • Peel the cucumber, if desired, and trim off the end; cut the cucumber in half lengthwise, then crosswise into thin half-moons.
  • Remove the stems from the spinach; tear the leaves into strips.
  • Strip the mint leaves from the stems; coarsely tear the leaves.

5

Warm the pita breads

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 the pita breads in half.

6

Serve

Fill the pita breads with the falafel, cucumber, spinach, and mint. Garnish with the remaining lemon-yogurt sauce and fried shallots, if using. Serve with the carrot salad and the lemon wedges.

Chef’s Tip To ensure your falafel patties hold together and sear well, take the time to finely chop the ingredients, then mash and mix them together. A food processor will work, but hand-chopped ingredients will hold more moisture.

Kids can!
  • Rinse the chickpeas.
  • Strip the parsley.
  • Juice the lemon.
  • Stir together the lemon-yogurt sauce.
  • Toss the carrot salad.

Protein: 28g (56% DV), Fiber: 16g (64% DV), Total Fat: 16g (25% DV), Monounsaturated Fat: 8g, Polyunsaturated Fat: 3g, Saturated Fat: 3g (15% DV), Cholesterol: 85mg (28% DV), Sodium: 610mg (25% DV), Carbohydrates: 95g (32% DV), Total Sugars: 25g, Added Sugars: 0g (0% DV).
Contains: Milk, Wheat, Soybeans