Falafel Pita Pockets with Yogurt Sauce

This high-fiber, plant-based sandwich combines protein-rich chickpeas with whole grains and a light yogurt sauce for a satisfying, heart-healthy meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 cup dry chickpeas, sorted and rinsed · 754 kcal in the whole recipe
• 3 cups water
• 1/4 cup vegetable oil, divided · 470 kcal in the whole recipe
• 1 garlic clove, crushed · 4 kcal in the whole recipe
• 2 medium onions, finely chopped and divided · 82 kcal in the whole recipe
• 1 sprig fresh parsley, chopped · 0 kcal in the whole recipe
• 1/4 teaspoon salt
• 2 teaspoons lemon juice · 2 kcal in the whole recipe
• 1/3 teaspoon hot pepper sauce · 5 kcal in the whole recipe
• 1 cup low-fat plain yogurt · 121 kcal in the whole recipe
• 4 whole wheat pita breads · 586 kcal in the whole recipe
• 1/4 cup whole wheat flour, for shaping · 109 kcal in the whole recipe
• 1 medium tomato, sliced (optional) · 32 kcal in the whole recipe
• 4 lettuce leaves (optional) · 6 kcal in the whole recipe

Method

1. Soak the dry chickpeas overnight (or use the quick-soak method), then simmer in water for about 2 hours until tender, and drain.

   

2. Heat one tablespoon of the oil in a skillet and sauté the crushed garlic and one chopped onion for 5 to 7 minutes until soft.

   

3. Mash the cooked chickpeas with the sautéed vegetables, parsley, salt, lemon juice, and hot pepper sauce until smooth, then shape into small patties and lightly coat them in flour.

   

4. Fry the falafel patties in the remaining oil over medium heat until golden brown on both sides, then drain on paper towels.

   

5. Mix the low-fat yogurt with the remaining chopped onion, then stuff the warm falafel into whole wheat pita pockets and top with the yogurt sauce, sliced tomatoes, and lettuce.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.