Zucchini Falafel

Number of Servings: 8 (1 Half of a Pita) (165g)
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

8 servings per container

Serving Size 165g

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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