Zucchini Falafel

Number of Servings: 8 (1 Half of a Pita) (1.102.90)
Active Time: 10 Minutes
Total Time: 5 Minutes

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

23.30 servings per container

Serving Size 1.102.90

Amount per serving
Calories 15
% Daily Value*
Total Fat 12g 5.70%
Saturated Fat 21g 0.00%
Trans Fat 0g
Polyunsaturated Fat 3.5g
Monounsaturated Fat 0g
Cholesterol 1mg 2%
Sodium 0mg 15.30%
Total Carbohydrate 10g 0%
Dietary Fiber 120g 0.00%
Total Sugars 0g
Includes 0g Added Sugars 69.50%
Sugar Alcohol 6g
Other Carbohydrate 3g
Protein 15g
Vitamin D 0.2mcg 15%
Calcium 0.9mg 6%
Iron 9.7mg 8%
Potassium 5mg 8%
Vitamin A 0.1mcg 8%
Vitamin C 2.6mg 20%
Vitamin E 0.3mg 20%
Vitamin K 50.2mcg 0%
Thiamin 0.1mg 4%
Riboflavin 3.8mg 15%
Niacin 0.6mg 20%
Vitamin B6 117.4mg 10%
Folate 3.7mcg 1%
Vitamin B12 45.2mcg 10%
Biotin 1mcg 10%
Chloride 16.8mg 30%
Pantothenate 0.2mg 20%
Phosphorus 1mg 45%
Iodine 0.1mcg 0%
Magnesium 30.1mg 70%
Zinc 15.6mg 0%
Selenium 0mcg %
Copper 0mg ACTIVE YOGURT CULTURES,MILK,WHEAT%
Manganese 0mg %
Chromium 0mcg N%
Molybdenum 0mcg N%

* 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

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