Falafel Pitas with Tahini
Falafel Pitas with Tahini
PREP TIME: 10 minutes
COOK TIME: 5 minutes
SERVES: 4
PREP TIME: 10 minutes
COOK TIME: 5 minutes
SERVES: 4
Falafel Pitas with Tahini
PREP TIME: 10 minutes
COOK TIME: 5 minutes
SERVES: 4
Ingredients
Falafel are round baked or pan-fried nuggets made with ground chickpeas and seasoned with fresh herbs and spices, served up with pita, tahini and fresh veggies. Easy to make with just a few ingredients, they are packed with big flavour – they are perfect to keep on hand for lunch, dinner or a fun appetizer!
- 1 can (14 oz/398 mL) chickpeas, drained and rinsed
- 1/4 cup (60 mL) each chopped parsley and cilantro
- 1/4 cup (60 mL) sliced green onions
- 1 small clove garlic, sliced
- 2 tbsp (30 mL) cornstarch
- 1/2 tsp (2 mL) each salt and ground cumin
- 1/2 tsp (2 mL) baking powder
- 1/4 tsp (1 mL) cayenne pepper
- 1/4 cup (60 mL) canola oil for frying
- 2 whole wheat pita bread pockets, halved
- 1 cup (250 mL) roasted red pepper hummus (see our recipe)
- Chopped tomatoes and cucumber and thinly sliced red onion
- Fresh chopped parsley
Tahini Spread:
- 1/4 cup (60 mL) each tahini and warm water
- 1 tbsp (15 mL) lemon juice
- 1 small clove garlic, minced
- 1/4 tsp (1 mL) salt
Preparation
To make the tahini spread, whisk together tahini and warm water until smooth, in a small bowl. Whisk in lemon juice, garlic and salt; set aside.
In a food processor, pulse chickpeas until coarse. Add parsley, cilantro, green onions and garlic. Pulse until just combined. Add cornstarch, salt, cumin, baking powder and cayenne; pulse to combine until a mealy texture. Test to see if mixture sticks together when a little bit is squeezed in your hands. Form falafel mixture into 12 balls and flatten each slightly to shape into patties.
In a large skillet, heat oil over medium heat. Add falafel to pan and cook, turning once for about 4 minutes or until golden brown on both sides. Transfer to a paper towel lined plate to drain.
Spread each pita half with some of the hummus and tuck in falafel with your choice of toppings. Spoon tahini sauce into pita to serve.
In Partnership With
Ingredients
Falafel are round baked or pan-fried nuggets made with ground chickpeas and seasoned with fresh herbs and spices, served up with pita, tahini and fresh veggies. Easy to make with just a few ingredients, they are packed with big flavour – they are perfect to keep on hand for lunch, dinner or a fun appetizer!
- 1 can (14 oz/398 mL) chickpeas, drained and rinsed
- 1/4 cup (60 mL) each chopped parsley and cilantro
- 1/4 cup (60 mL) sliced green onions
- 1 small clove garlic, sliced
- 2 tbsp (30 mL) cornstarch
- 1/2 tsp (2 mL) each salt and ground cumin
- 1/2 tsp (2 mL) baking powder
- 1/4 tsp (1 mL) cayenne pepper
- 1/4 cup (60 mL) canola oil for frying
- 2 whole wheat pita bread pockets, halved
- 1 cup (250 mL) roasted red pepper hummus (see our recipe)
- Chopped tomatoes and cucumber and thinly sliced red onion
- Fresh chopped parsley
Tahini Spread:
- 1/4 cup (60 mL) each tahini and warm water
- 1 tbsp (15 mL) lemon juice
- 1 small clove garlic, minced
- 1/4 tsp (1 mL) salt
Preparation
To make the tahini spread, whisk together tahini and warm water until smooth, in a small bowl. Whisk in lemon juice, garlic and salt; set aside.
In a food processor, pulse chickpeas until coarse. Add parsley, cilantro, green onions and garlic. Pulse until just combined. Add cornstarch, salt, cumin, baking powder and cayenne; pulse to combine until a mealy texture. Test to see if mixture sticks together when a little bit is squeezed in your hands. Form falafel mixture into 12 balls and flatten each slightly to shape into patties.
In a large skillet, heat oil over medium heat. Add falafel to pan and cook, turning once for about 4 minutes or until golden brown on both sides. Transfer to a paper towel lined plate to drain.
Spread each pita half with some of the hummus and tuck in falafel with your choice of toppings. Spoon tahini sauce into pita to serve.
In Partnership With
DID YOU KNOW?
Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, like many nutrients, calcium is absorbed less effectively as we age. Try out our calcium calculator to see if you are getting enough in your daily diet.
Emily Richards
Nutritional Information
-
Calories580
-
Saturated4g
-
Fat34g
-
Cholesterol0mg
-
Sodium1150mg
-
Fibre13g
-
Potassium≥500mg
-
Carbohydrate57g
-
Sugars7g
-
Iron21%
-
Vitamin C≥22%
-
Calcium200mg
-
Protein16g
-
Vitamin A≥6%
-
Vitamin D≥0%
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
DID YOU KNOW?
Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, like many nutrients, calcium is absorbed less effectively as we age. Try out our calcium calculator to see if you are getting enough in your daily diet.
Nutritional Information (Per Serving)
-
Calories580
-
Saturated4g
-
Fat34g
-
Cholesterol0mg
-
Sodium1150mg
-
Fibre13g
-
Potassium≥500mg
-
Carbohydrate57g
-
Sugars7g
-
Iron21%
-
Vitamin C≥22%
-
Calcium200mg
-
Protein16g
-
Vitamin A≥6%
-
Vitamin D≥0%
