• Falafel Pitas

    Nutrition Facts

    Serving Size ¼ of recipe
    Calories 429
    Total Fat 10 g
    Saturated Fat 2.0 g
    Sodium 981 mg *
    Total Carbohydrate 73 g
    Dietary Fiber 11 g
    Protein 16 g
    *Amount of sodium will be less than this if garbanzo beans are rinsed.

    Servings and Times

    Servings 4

    Ingredients and Preparation

    Ingredients Measures
    Plain, low-fat yogurt ½ cup
    Tahini (sesame-seed paste) 2 tablespoons
    Garlic cloves, minced 1 + 1
    Lemon juice, divided 2 tablespoons
    Garbanzo beans (chick peas), rinsed and drained 1 (15-ounce) can
    Parsley, chopped ¼ cup
    All-purpose flour ¼ cup
    Ground cumin 1 1/4 teaspoons
    Salt ½ teaspoon
    Black pepper 1/8 teaspoon
    Olive oil 2 teaspoons
    Whole wheat pitas, sliced in half 4 (6-inch)
    Tomato, diced 1
    Cucumber, diced ¼ cup
    Green-leaf lettuce leaves 8
    Directions
    1. Whisk together yogurt, tahini, 1 minced garlic clove, and half of the lemon juice in a small bowl. Cover sauce and place in refrigerator until falafels are ready.
    2. Combine garbanzo beans, parsley, 1 minced garlic clove, flour, cumin, salt, pepper, and remaining lemon juice in a food processor or blender and process until smooth. Shape mixture into 8 small patties.
    3. Heat olive oil in a large nonstick skillet over medium heat. Cook for 4-6 minutes on each side, until browned.
    4. Arrange patties in pita halves. Top each burger with about 1 ½ tablespoons of the sauce, and add in tomato, cucumber, and lettuce.

    Exchanges4 starches; 1 very lean meat; 1 fat; 1 vegetable.

    Side Suggestions: Fruit SaladDice and combine different fruits of your choice. Drizzle with some lemon juice to prevent browning.

  • Join WellZones today.

    Make a Change For LifeLearn more

    Wellmont LiveWell is creating a new tradition of wellness in the mountains by providing individuals with tools and encouragement to live healthier lifestyles.

  • HeartSHAPE Spotlight

    HeartSHAPE® Test Learn more

    Fight heart disease early and prevent heart attacks with HeartSHAPE® - a painless, non-invasive test that takes pictures of your heart to scan for early-stage coronary disease.

  • Calories and Energy Needs

    Calorie NeedsLearn more

    How many calories do you need to eat each day to maintain your weight and fuel your physical activity? Enter a few of your stats into this calculator to find out.

  • Ideal Body Weight

    Ideal Body WeightLearn more

    Using body mass index as a reference, this calculator determines your ideal body weight range. All you need to do is enter your height.

  • Body Mass Index

    Body Mass IndexLearn more

    This tool considers your height and weight to assess your weight status.


  • Can we help answer your questions?

    Wellmont Nurse Connection is your resource for valuable health information any time, 24 hours a day, seven days a week. Speak to a Nurse any time, day or night, at (423) 723-6877 or toll-free at 1-877-230-NURSE.