Falafel Pita Pockets
Falafel Pita Pockets - Fast food at its finest - Middle Eastern style
Healthy, because
Even smarter
Nutritional values
In the Arab world, the fried delicacies made from pureed chickpeas are called "falafel". In combination with salad, bread and vegetables, they provide plenty of fibre and ensure good, lasting satiety. Further plus points of the vegetarian snack are its high levels of iron, magnesium and vitamin C.
If you want it to be quick, you can also use chickpeas and roasted peppers from glass or can. By the way: For those in a hurry, the organic food store has good falafel ready-made mixtures that only need to be mixed with water.
(Percentage of daily recommendation)
| Calorie | 486 cal. | (23 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 29.8 μg | (50 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 538 mg | (13 %) | ||
| Calcium | 250 mg | (25 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 4 ozs dried chickpeas
- 4 ozs White bean (canned)
- 2 sprigs parsley
- 2 sprigs cilantro
- 1 small onion
- 2 garlic cloves
- ½ tsp ground Cumin
- ½ tsp ground cilantro
- 1 pinch Baking powder
- salt
- peppers
- 2 small red Bell pepper
- 1 lemon
- 3 Tbsps olive oil
- 5 ozs Yogurt (low-fat)
- 2 Tbsps Tahini
- 3 Tbsps sparkling mineral water
- 3 scallions
- 1 Romaine lettuce
- 4 Pita bread
- vegetable oil (for frying)
- 1 oz Sesame seeds
Kitchen utensils
Preparation steps
Rinse chickpeas, place in a bowl, add enough water to cover and let soak for 12 hours.
The next day, drain the chickpeas in a sieve, rinse with cold water and drain well. Rinse and drain white beans. Chop both coarsely in a food processor (or blender).
Rinse parsley and cilantro, pat dry, pluck leaves and coarsely chop. Peel onion and garlic and chop coarsely.
Add cumin, ground coriander and baking soda to the bean mixture and puree until smooth. Season liberally with salt and pepper and refrigerate.
Rinse bell peppers, wipe dry, cut into quarters and remove seeds. Place skin side up on a baking sheet and roast under preheated broiler until blackened and blistered, watching carefully.
Place peppers in a bowl, cover with a plate and let stand for about 10 minutes.
Squeeze juice from lemon. Remove skins from roasted peppers and cut peppers into fine strips. Place in a bowl, add a few splashes of olive oil and lemon juice, season with salt and pepper and gently mix.
In another bowl, mix together yogurt, tahini paste, remaining olive oil, 1-2 tablespoons lemon juice and the mineral water. Season with salt and pepper.
Rinse scallions, pat dry and finely chop. Rinse lettuce, spin dry and cut into thin strips.
Lightly toast pita bread. Heat vegetable oil in a pot (or in a deep fryer) to 175°C (approximately 350°F). With moistened hands, form chickpea mixture into 12 equal balls. Roll balls in sesame seeds to coat.
Gently add falafel in small batches and cook until crispy. Drain on paper towels.
Fill toasted pita bread with vegetables and falafel. Serve with yogurt sauce.
