Falafel Pita with Tahini Sauce
- Yield: Makes 6 servings (serving size: 1 burger, 2 tablespoons tahini mixture)
Ingredients
- 2/3 cup bulgur
- 1 (15-ounce) can garbanzo beans, rinsed and drained
- 1 large egg white
- 1/2 cup packed fresh parsley leaves
- 1/4 cup packed fresh mint leaves
- 1 garlic clove
- 1/4 teaspoon cayenne pepper
- 1 teaspoon ground cumin
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 tablespoon olive oil
- 1/4 cup tahini
- 2 tablespoons fresh lemon juice
- 1/4 cup water
- 4 cups torn lettuce
- 1 cup roasted red peppers
- 6 (6-inch) pitas
Preparation
Cook bulgur according to package directions; drain and set aside to cool. In a food processor, combine cooked bulgur, garbanzo beans, egg white, parsley, 1/4 mint, garlic, cayenne pepper, cumin, salt, and pepper. Form mixture into 6 (approximately 3-inch) patties and place on a large plate. Refrigerate until firm (20 minutes). Heat olive oil in a large nonstick skillet over medium-high heat. Cook falafel burgers until browned and heated through (3 minutes per side). Transfer to a plate. Before serving, whisk together tahini, lemon juice, and water in a medium bowl until light and fluffy. Divide falafel burgers, tahini mixture, lettuce, and roasted red peppers among pitas and serve.
Nutritional Information
Calories per serving: | 396 |
---|---|
Fat per serving: | 10g |
Saturated fat per serving: | 1.4g |
Monounsaturated fat per serving: | 4g |
Polyunsaturated fat per serving: | 3.6g |
Protein per serving: | 15g |
Carbohydrates per serving: | 64g |
Fiber per serving: | 10g |
Cholesterol per serving: | 0.0mg |
Iron per serving: | 0.0mg |
Sodium per serving: | 602mg |
Calcium per serving: | 0.0mg |
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