Instant Falafel Pockets

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These sandwiches are like Middle Eastern tacos in which pita bread (or pocket bread) takes the place of tortillas. The pita bread is filled with spicy garbanzo patties called falafel, lettuce, cucumbers, tomatoes, onions, and Cucumber Sauce. Packaged mixes for falafel patties are sold in natural foods stores and many supermarkets.

Calories: 164
Fat: 1.8 g
Saturated Fat: 0.2 g
Calories from Fat: 10%
Cholesterol: 0 mg
Protein: 8.2 g
Carbohydrates: 29.4 g
Sugar: 2.4 g
Fiber: 5.2 g
Sodium: 326 mg
Calcium: 61 mg
Iron: 2.5 mg
Vitamin C: 4.4 mg
Beta Carotene: 197 mcg
Vitamin E: 0.4 mg
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Cucumber sauce:
Per tablespoon

Calories: 7
Fat: 0.1 g
Saturated Fat: 0 g
Calories from Fat: 17.9%
Cholesterol: 0 mg
Protein: 1 g
Carbohydrates: 0.5 g
Sugar: 0.2 g
Fiber: 0.1 g
Sodium: 37 mg
Calcium: 7 mg
Iron: 0.2 mg
Vitamin C: 0.7 mg
Beta Carotene: 3 mcg
Vitamin E: 0 mg

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  • 12

Ingredients

  • 1 package falafel mix
  • 4 cups shredded lettuce
  • 1 cup sliced cucumber
  • 1 medium tomato, diced
  • 2 green onions
  • 6 pieces pita bread
  • 3/4 cup Cucumber Sauce
  • cucmumber sauce
  • 1 medium cucumber, peeled
  • 1 12.3-ounce package firm or extra-firm low-fat silken tofu
  • 2 tablespoons lemon juice
  • 2 garlic cloves, pressed
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon ground cumin

Preparation

Step 1

Prepare falafel patties according to package directions.

Warm pita bread until it is soft. This may be done by placing individual pieces in a vegetable steamer over boiling water, or by wrapping them in foil and heating them in the oven.

Cut warm pita bread in half and carefully open the pocket. Fill each pita half with two falafel patties. Garnish with lettuce, cucumber, tomato, green onions, and Cucumber Sauce. Repeat with remaining pita bread.


Cucumber sauce:

Cut cucumber in half, scoop out seeds, and cut into chunks.

Place cucumber, tofu, lemon juice, garlic, salt, coriander, and cumin in food processor and purée until completely smooth, about 3 minutes.

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