Switch up your lunch routine with a Falafel Pita with Tahini Sauce. Falafels are made with bulgur, garbanzo beans, herbs, and spices. Serve these Middle Eastern sandwiches with homemade Tahani Sauce inside a pita half with lettuce and roasted red peppers.
Yield: Makes 6 servings (serving size: 1 burger, 2 tablespoons tahini mixture)
Ingredients
2/3 cup bulgur
1 (15-ounce) can garbanzo beans, rinsed and drained
1 large egg white
1/2 cup packed fresh parsley leaves
1/4 cup packed fresh mint leaves
1 garlic clove
1/4 teaspoon cayenne pepper
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
1/4 cup tahini
2 tablespoons fresh lemon juice
1/4 cup water
4 cups torn lettuce
1 cup roasted red peppers
6 (6-inch) pitas
Preparation
Cook bulgur according to package directions; drain and set aside to cool.
In a food processor, combine cooked bulgur, garbanzo beans, egg white, parsley, 1/4 mint, garlic, cayenne pepper, cumin, salt, and pepper.
Form mixture into 6 (approximately 3-inch) patties and place on a large plate. Refrigerate until firm (20 minutes).
Heat olive oil in a large nonstick skillet over medium-high heat. Cook falafel burgers until browned and heated through (3 minutes per side).
Transfer to a plate.
Before serving, whisk together tahini, lemon juice, and water in a medium bowl until light and fluffy.
Divide falafel burgers, tahini mixture, lettuce, and roasted red peppers among pitas and serve.
Ellen Kunes and Frances Largeman-Roth, RD, CarbLovers Diet Cookbook, Health
JANUARY 2012
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