23 Ingredients
  • sauce
  • 1/3 cup plain low-fat yogurt
  • 2 tablespoons tahini (roasted sesame seed paste)
  • 2 tablespoons cold water
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • falafel
  • 1 1/3 cups boiling water
  • 2/3 cup uncooked bulgur
  • 2 garlic cloves
  • 1/3 cup fresh parsley leaves
  • 1/4 cup fresh cilantro leaves
  • 3/4 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 1 large egg white
  • 3 tablespoons olive oil, divided
  • 2 (6-inch) whole-wheat pitas, halved crosswise
  • 1 cup chopped tomato (1 medium tomato)
  • 1/2 cup thinly sliced English cucumber
  • 1/3 cup thinly sliced red onion
Nutrition
458
23% daily value
4 servings
                                       
                                            high-​fiber, vegetarian
     

Fat

29% 19

Saturated

13% 3

Trans

- 0

Monounsaturated

- 10

Polyunsaturated

- 4

Carbs

20% 61

Carbs (net)

- 48

Fiber

52% 13

Sugars

- 8

Sugars, added

- 0

Protein

33% 17

Cholesterol

0% 1

Sodium

29% 705

Calcium

15% 154

Magnesium

26% 105

Potassium

15% 519

Iron

22% 4

Zinc

15% 2

Phosphorus

44% 309

Vitamin A

5% 43

Vitamin C

24% 15

Thiamin (B1)

19% 0

Riboflavin (B2)

12% 0

Niacin (B3)

14% 3

Vitamin B6

18% 0

Folate equivalent (total)

23% 92

Folate (food)

- 92

Folic acid

- 0

Vitamin B12

2% 0

Vitamin D

0% 0

Vitamin E

11% 2

Vitamin K

126% 101
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