Ingredients
| Quantity | Ingredients |
|---|---|
| 1 can (19 oz/540 ml) | chickpeas, drained and rinsed well |
| 3/4cup (175 ml) | coarsely chopped parsley |
| 1/2 cup (125 ml) | coarsely chopped onion |
| 1/2 cup (125 ml) | coarsely chopped cilantro |
| 1/4 cup (50 ml) | whole-wheat breadcrumbs |
| 1 | medium egg |
| 2 | cloves garlic |
| 1 tsp (5 ml) | ground cumin |
| 1/4 tsp (1 ml) | coarse sea salt |
| Pinch red pepper flakes, or to taste | |
| 1 tbsp (15 ml) | canola oil |
| 1/4cup (50 ml) | tahini |
| 2 tsp (10 ml) | freshly squeezed lemon juice |
| 2 tbsp (25 ml) | water |
| 2 cups (500 ml) | coarsely chopped spinach |
| 1 | large tomato, sliced |
| 3 | whole-wheat or multigrain pitas (6 inch/15 cm each), cut in half and opened to form a pocket; You can also use 10" whole wheat wraps if you prefer |
Directions
In a food processor, combine chickpeas, parsley, onion, cilantro, breadcrumbs, egg, garlic, cumin, salt and red pepper flakes; pulse until ingredients are well blended.
Using clean hands, form the falafel dough into 12 uniform-sized balls. Gently press on each falafel to flatten it until it’s about 2-inches across. Place falafel balls on a plate and set aside.
Heat oil in a large skillet over medium heat. When pan is hot, add falafel balls and cook for 4 minutes per side, or until falafels are golden brown.
In a small bowl, whisk together tahini, lemon juice and water; mix until just combined and runny (add an extra tablespoon of water if tahini thickens too much).
Stuff each pita half with two falafel balls, spinach and lettuce; drizzle with 1 tbsp lemon tahini sauce – serve immediately. (Other recommended fillings: sliced cucumber, sliced radish, pickled turnip and chopped avocado.)
Serves 6.
Nutrition per serving: 312 cal, 12 g pro, 11 g total fat (2 g saturated fat), 44 g carb, 7 g fibre, 27 mg chol, 389 mg sodium
Source: Leslie Beck's Healthy Kitchen