Baked Falafel and Pita

(from Asaka’s recipe box)

Per serving (including the relish and sauce): 504 Calories, 10 g. Fat, 3 g. Saturated Fat, 5% Calories from saturated fat, 86 g. Carbohydrates, 17g. Fiber, 942 mg. Sodium

Categories: healthy


  • Falafel
  • 1 cup uncooked garbanzo beans, soaked over night or 2 cups canned reduced- sodium garbanzo
  • beans, rinsed and drained
  • 4 green onions, trimmed and sliced
  • 2 cloves garlic, crushed
  • 1/2 cup chopped fresh parsley
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground red pepper
  • 5 pieces whole wheat pita bread, 1 torn into pieces, the rest left whole
  • Relish (optional)
  • 3 Roma tomatoes, seeded and cut into 1/2" pieces
  • 1 cup chopped unpeeled English cucumber
  • 1/4 cup chopped green onion
  • 1 serrano chile, minced with seeds
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon lemon juice
  • Sauce (optional)
  • 2 ounces soft goat cheese
  • 1 cup plain low fat yogurt
  • 1/8 teaspoon chopped garlic
  • 1/8 teaspoon salt


  1. Pulse the beans, onions, garlic, parsley, salt, pepper, baking powder, soda, coriander, cumin, cayenne, and torn pita, in a food processor or blender until they hold together. The paste should have texture. Set aside to rest for 15 minutes.

  2. While the mix is resting, combine the tomatoes, cucumber, onion, chile, parsley, and, lemon juice and set aside. Mash the goat cheese into the yogurt with the back of a spoon until smooth. Stir in the garlic and salt and refrigerate until you’re ready to use it.

  3. Preheat the oven to 350°F (180°C). Make the bean mixture into 16 equal patties. Bake on a greased cookie sheet 10 minutes.

  4. Cut the pitas in half, place two patties in each and spoon in the relish and sauce. If you’re in a hurry, you can use sliced tomatoes and cucumbers instead of the relish and plain low-fat yogurt instead of the sauce.

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