Healthy Lifestyle Diets Healthy Vegetarian Recipes Healthy Vegetarian Lunch Recipes Healthy Vegetarian Sandwich Recipes Falafel Pita Sandwiches with Tzatziki 5.0 (1) 1 Review 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. By Hilary Meyer Hilary Meyer Instagram Hilary Meyer is a freelance recipe developer, tester and content creator. She has a bachelor's degree in anthropology from the University of Colorado at Boulder and a Culinary Arts degree from the New England Culinary Institute. Hilary started working in the EatingWell test kitchen in 2006 before becoming an editor. She left for New York City in 2014, but eventually returned home to Vermont where she belongs. EatingWell's Editorial Guidelines Updated on June 19, 2020 Print Share Share Tweet Pin Email Prep Time: 40 mins Total Time: 40 mins Servings: 4 Yield: 4 pitas Nutrition Profile: Healthy Aging High Fiber Low-Calorie Nut-Free Soy-Free Vegetarian Jump to Nutrition Facts Ingredients 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 2 ½ 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 (6 1/2 inch) whole-wheat pitas, halved Directions To prepare pickled vegetables: Combine carrot, onion, vinegar, sugar and 1/8 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. To prepare falafel: Place chickpeas, parsley, scallions, egg, flour, cumin and 1/4 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 1/4 cup each, form the chickpea mixture into 8 patties. 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. 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. Tips 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. Print Nutrition Facts (per serving) 340 Calories 11g Fat 60g Carbs 17g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 340 % Daily Value * Total Carbohydrate 60g 22% Dietary Fiber 10g 35% Total Sugars 10g Added Sugars 6g 12% Protein 17g 33% Total Fat 11g 14% Saturated Fat 2g 9% Cholesterol 48mg 16% Vitamin A 5504IU 110% Vitamin C 10mg 11% Folate 168mcg 42% Sodium 748mg 33% Calcium 134mg 10% Iron 4mg 21% Magnesium 83mg 20% Potassium 497mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved