Falafel Pita Sandwich
Total: 45 minutes
- 1 can garbanzo beans
- ¾ cup lentils
- 1 cup brown rice
- 1 teaspoon olive oil
- 1 cup diced onion
- 1 teaspoon minced garlic
- ½ teaspoon minced jalapeño chile pepper
- ¼ cup egg whites
- 1 tablespoon fresh lime juice
- 1 tablespoon chopped fresh oregano
- ¾ cup fresh bread crumbs
- salt (optional) and freshly ground pepper to taste
- dash chili flakes or to taste
- 4 pita bread rounds, cut in half
- Cook the garbanzo beans, lentils, and brown rice in separate pots according to package directions. Drain each and set aside.
- In a hot saucepan over medium heat, saute the onions in the olive oil, stirring, until onions start to brown. Add garlic and the jalapeño. Cook for 2 to 3 minutes.
- Place the cooked garbanzos, lentils, rice and the sauteed onion mix in a food processor and process 5 seconds to roughly puree. Add the egg whites, lime juice, and oregano. Pulse the food processor for 15 seconds, scraping down the sides until all is well combined.
- Place the pureed mix in a bowl and fold in the bread crumbs. Add the salt (if using), pepper, and chili flakes. Mix with a spatula or wooden spoon.
- Form into 8 individual patties and flatten to about 3 inches in diameter and about 3/4-inch thick. Set aside on a piece of aluminum foil or waxed paper
- Lightly coat a grill or sautee pan with vegetable oil. Grill or saute each falafel patty until nicely browned on both sides. Spread 2 teaspoons coarse mustard in each half pita round. Add a slice of tomato, some sauerkraut or julienned bell pepper, chopped mixed lettuces, sliced cucumbers, and onion slices (whatever condiments are your favorite). Tuck in a cooked falafel patty and serve.
|Per serving (without condiments):||267 calories (11% calories from fat), 10 g protein, 3 g total fat, 49 g carbohydrate, 0 cholesterol, 415 mg sodium|
|Exchanges:||1 lean meat, 3 carbohydrate (3 bread/starch)|