|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 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|
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.)
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