This falafel pocket is a bit of a twist on a classic falafel recipe thanks to a crunchy pretzel crust. I love it because comes together in just a few minutes and can be stuffed into a warm pita pocket with and number of yummy toppings like arugula, sunflower sprouts (which contain a high concentration of youth supporting enzymes), baby tomatoes and tender spinach. These falafel patties are also great served over a green salad with big cubes of Feta cheese. I’ve shared this recipe a few times now with my son Halston and my husband. It’s been a hit each time!
Serving Size: 2 (~500 calories per serving with pita pocket)
for the burgers
1 (15 oz) can chickpeas, rinsed and drained
1/2 small shallot, diced
1/2 cup carrots, grated
1/4 cup parsley, roughly chopped
1 1/2 teaspoon cumin
1 teaspoon sea salt
1 tablespoon butter
1 tablespoon olive oil
for the finish
1 tablespoon tahini
1/2 cup pretzels
1 medium tomato*, diced
2 cups arugula*
2 pita pockets
Learn more about the better-for-you ingredients in this recipe:
Chickpeas – Chickpeas are a member of the legume family. They are rich in fiber and are a popular source of protein in veggie-centric diets. One serving (1/2 cup) offers ~6g of protein. Chickpeas also offer a good dose of folate, which protects your heart and may help to prevent some birth defects and Alzheimer’s. Learn more here.
Prepare the pretzel breadcrumbs by pulsing them in the food processor. Set aside.
Place the cooked chickpeas, carrot, parsley, onion, cumin and salt in the bowl of a food processor fitted with a steel blade. Grate the zest of the entire lemon and add that too. Then add the juice from half the lemon. Pulse the mixture until you have a thick, chunky consistency.
Form the mixture into two good-sized patties. Coat the patties in tahini, then toss them in the pretzel crumb mixture.
Place a large skillet over medium-high heat and add a tablespoon of butter and a tablespoon of olive oil to coat the bottom. Place the patties into the pan. Cook until just browned and crisp, about 2 minutes per side. I found I needed to add just a touch more butter to the skillet when browning the second side of the patties.
Serve the patties in a pita pocket stuffed with a handful of fresh arugula and diced tomatoes. Add an additional drizzle of tahini if you like!
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