Nutritional Info

Nutrition Facts

Serving Size 1 (156g)

Calories 144
Calories from Fat 24 (16%)
Amount Per Serving %DIV
Total Fat 2.6g 4%
Saturated Fat 0.6g 3%
Monounsaturated Fat 1.3g
Polyunsaturated Fat 0.7g
Trans Fat 0.0g
Cholesterol 0.8mg 0%
Sodium 186.8mg 8%
Potassium 287.6mg 6%
Total Carbohydrate 19.6g 7%
Dietary Fiber 1.3g 5%
Sugars 12.8g
Protein 11.3g 23%

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Recipe Description
Chickpeas are a useful source of fiber, B vitamins and minerals.  This recipe makes a hearty and nutritious light lunch.
Prep time
25 min
Cook time
20 min
Ready In
45 min


Serves Tool

Serves To:USMetric
2 Tablespoon(T)  cilantro, chopped
1   red onion, roughly chopped
1 Clove(clv)  garlic, peeled and crushed
3 Tablespoon(T)  tahini
2 Cup(c)  fresh white bread crumbs
14 Ounce(oz)  chickpeas, drained and rinsed
1 Pinch(pn)  cayenne pepper, to taste
1   egg, beaten
1/2 Teaspoon(t)  salt
1 Teaspoon(t)  cumin, ground
6   large pita breads
1 Cup(c)  romaine lettuce leaves, shredded
1/2 Cup(c)  cherry tomatoes, halved
1/2   cucumber, sliced
3 Tablespoon(T)  hummus


Preheat the oven to 350°F.  To make the falafel, mash the chickpeas with the onion and garlic to form a thick pulp.  Add the tahini, egg, bread crumbs, cilantro, cumin and salt, and mix together well.  Divide the falafel mixture into 18 small balls and bake on a baking pan for 15 to 20 minutes, or until lightly golden and firm to the touch.  To serve, toast the pita breads, leave to cool slightly and split open.  Fill with the shredded lettuce, cherry tomatoes and cucumber.  Top the salad with 3 falafel per pita and drizzle with a little hummus, if you like.  Sprinkle with a little cayenne pepper or paprika.

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Falafel in a Pita
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