Recipes

Instant Falafel
(Makes 12 falafels)

A falafel is like a Middle Eastern taco in which pita bread (or pocket bread) takes the place of a tortilla. The pita bread is filled with spicy garbanzo patties, lettuce, cucumbers, tomatoes, and onions. Packaged mixes for falafel patties are sold in natural foods stores and many supermarkets.

• 1 package falafel mix
• 6 pieces pita bread
• 4 cups shredded lettuce
• 1 cup sliced cucumber
• 1 medium tomato, diced
• 2 green onions, sliced

Prepare falafel patties according to package directions.

Warm pocket bread until it is soft. This may be done by placing individual pieces in a vegetable steamer over boiling water, or by wrapping it in foil and heating it in the oven.

Cut warm pita bread in half and carefully open the pocket. Fill it with two falafel patties. Garnish with lettuce, cucumber, tomato, green onions, and mustard. Repeat with remaining pita bread.

Per falafel: 146 calories; 7 g protein; 27 g carbohydrate; 2 g fat; 5 g fiber; 319 mg sodium; calories from protein: 19%; calories from carbohydrates: 70%; calories from fats: 11%

Recipe from Healthy Eating for Life for Women by Kris Kieswer

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