Although traditional falafel doesn’t include zucchini, the ubiquitous summer squash adds moisture, flavor and nutritional value to this tasty vegetarian alternative to burgers.
Ingredients
- 1 15 1/2-ounce can chickpeas, drained and rinsed
- 1 cup plain, whole-grain breadcrumbs
- 1 zucchini, grated
- 1 small red onion, grated
- 1 egg, lightly whisked
- 1/4 teaspoon coarse salt
- 2 tablespoons extra-virgin olive oil
- 4 whole-wheat pitas, toasted
- 1 cup plain, low-fat Greek yogurt
- 8 leaves tender lettuce
- 1 cup fresh mint leaves
Directions
1. Mash chickpeas in a bowl until smooth. Stir in breadcrumbs, zucchini, onion, egg and salt. Form into eight 4-by-1/2-inch patties.
2. Saute patties in oil until golden and crisp, 2-3 minutes per side.
3. Halve pitas and stuff with patties, yogurt, lettuce and mint.
Nutrition Facts
8 servings per container
Serving Size 165 g
| Amount per serving | ||
|---|---|---|
| Calories | 215 | |
| % Daily Value* | ||
| Total Fat 5.5g | 8% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1g | ||
| Monounsaturated Fat 3g | ||
| Cholesterol 23mg | 8% | |
| Sodium 370mg | 16% | |
| Total Carbohydrate 33g | 12% | |
| Dietary Fiber 5.5g | 21% | |
| Total Sugars 3g | ||
| Includes 1g Added Sugars | 2% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 15g | ||
| Protein 10g | ||
| Vitamin D 0.1mcg | 0% | |
| Calcium 69.5mg | 6% | |
| Iron 3.4mg | 15% | |
| Potassium 255mg | 6% | |
| Vitamin A 62.1mcg | 6% | |
| Vitamin C 6.8mg | 8% | |
| Vitamin E 0.9mg | 6% | |
| Vitamin K 9.7mcg | 8% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 2.6mg | 20% | |
| Vitamin B6 0.3mg | 20% | |
| Folate 50.2mcg | 13% | |
| Vitamin B12 0.1mcg | 4% | |
| Biotin 3.8mcg | 15% | |
| Chloride 15.6mg | 0% | |
| Pantothenate 0.6mg | 20% | |
| Phosphorus 117.4mg | 10% | |
| Iodine 3.7mcg | 2% | |
| Magnesium 45.2mg | 10% | |
| Zinc 1mg | 10% | |
| Selenium 16.8mcg | 30% | |
| Copper 0.2mg | 20% | |
| Manganese 1mg | 45% | |
| Chromium 0.1mcg | 0% | |
| Molybdenum 30.1mcg | 70% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Garbanzo Beans (garbanzo Beans, Water, Salt, Disodium Edta), Whole Wheat Pita Bread (whole Wheat Flour, Water, Wheat Gluten, Yeast, Contains 2% Or Less Of The Following: Canola Oil, Sugar, Salt, Calcium Propionate (preservative), Oat Fiber, Guar Gum, Carboxymethylcellulose, Acacia Gum, Corn Sugar, Calcium Sulfate, Wheat Starch), Nonfat Greek Yogurt (grade A Pasteurized Skimmed Milk, Live Active Yogurt Cultures (l. Bulgaricus, S. Thermophilus)), Zucchini Squash, Mint, Whole Wheat Style Panko Breadcrumbs (unbleached Whole Wheat Flour, Malt Extract, Yeast, Sea Salt), Onion, Eggs, Lettuce, Olive Oil, Salt.
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