Falafel Pita Sandwiches with Tzatziki

Falafel Pita Sandwiches with Tzatziki

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From: EatingWell.com, October 2018

This delightful vegetarian sandwich boasts tons of flavor from the yogurt sauce and quick-pickled veggies, and it's only 400 calories! You can make the pickled vegetables, falafel mixture and tzatziki sauce ahead of time for easy meal-prep lunches or dinner later in the week.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Pickled Vegetables
  • 1 cup thinly sliced carrot
  • ½ cup thinly sliced red onion
  • ½ cup white-wine vinegar
  • 2 tablespoons sugar
  • ⅛ teaspoon salt
  • Falafel
  • 2½ cups canned no-salt-added chickpeas, rinsed
  • ¼ cup coarsely chopped fresh parsley
  • 2 scallions, trimmed and sliced
  • 1 large egg
  • 2 tablespoons all-purpose flour
  • 1 teaspoon ground cumin
  • ¼ teaspoon salt
  • 2 tablespoons extra-virgin olive oil
  • Tzatziki Sauce
  • ⅓ cup plain low-fat Greek yogurt
  • ¼ cup chopped cucumber
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon lemon juice
  • ⅛ teaspoon salt
  • 2 (6½ inch) whole-wheat pitas, halved

Preparation

  • Prep

  • Ready In

  1. To prepare pickled vegetables: Combine carrot, onion, vinegar, sugar and ⅛ teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat and cook, stirring occasionally, until the vegetables have softened, about 5 minutes. Drain and set aside.
  2. To prepare falafel: Place chickpeas, parsley, scallions, egg, flour, cumin and ¼ teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture that holds together when pressed forms. (The mixture will be moist.) Using a generous ¼ cup each, form the chickpea mixture into 8 patties.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook until the bottoms are golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.
  4. Meanwhile, to prepare tzatziki sauce and serve: Combine yogurt, cucumber, dill, lemon juice and salt in a medium bowl. Warm pitas, if desired. Divide the pickled vegetables and patties among the pita halves and serve with the sauce.
  • To make ahead: Refrigerate pickled vegetables (Step 1) for up to 3 days. Prepare falafel through Step 2 and refrigerate for up to 2 days. Refrigerate the tzatziki sauce (Step 4) for up to 2 days.

Nutrition information

  • Serving size: 1 pita (2 patties, ¼ cup vegetables & 2 tablespoons sauce)
  • Per serving: 340 calories; 11 g fat(2 g sat); 10 g fiber; 59 g carbohydrates; 16 g protein; 168 mcg folate; 48 mg cholesterol; 10 g sugars; 6 g added sugars; 5,504 IU vitamin A; 10 mg vitamin C; 134 mg calcium; 4 mg iron; 748 mg sodium; 497 mg potassium
  • Nutrition Bonus: Vitamin A (110% daily value), Folate (42% dv), Iron (22% dv)
  • Carbohydrate Servings: 4
  • Exchanges: 3 starch, 1½ fat, 1 lean protein, ½ other carbohydrate, ½ vegetable

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