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Falafel and Tzatziki Pita

May 27, 2013 - By Sophie Blais

Temps de lecture 2 minutes

Falafels are a traditional vegetarian meal from the Middle East made from chickpeas and “usually” fried, and they are absolutely delicious! Here is my light version in a pita bread, with a touch of tzatziki, spinach, and tomatoes for a totally delightful meal!

4 servings
Per serving (including side dish) : 436 calories / 72 g carbs / 12 g fat / 19 g proteins / 14 g fiber

500 ml (2 cups) canned chickpeas, rinsed
3 garlic cloves
2 grey shallots, coarsely chopped
30 ml (2 tablespoons) cilantro, chopped
15 ml (1 tablespoon) tahini
15 ml (1 tablespoon) whole-wheat flour
15 ml (1 tablespoon) water
10 ml (2 teaspoon) olive oil
Juice from a lemon
1 red hot pepper
2,5 ml (1/2 teaspoon) cumin
2,5 ml (1/2 teaspoon) ground coriander seeds
Salt and pepper, to taste

Side dish (per person)
1 whole-wheat pita (50 g)
30 ml (2 tablespoons) store-bought tzatziki sauce
15 baby spinach leaves
1/2 tomato, sliced


  1. Preheat oven to 400 °F.
  2. In a food processor, mix all the ingredients for the falafels.
  3. Make about 16 falafel balls flattened with the mix. Put them on a baking sheet using parchment paper, and cook for about 10 minutes on each side or until they have a golden color.
  4. Once the falafels are almost ready, heat the pitas in the oven.
  5. Cut the pitas in half, and add the tzatziki sauce, spinach, and tomato.

Bon appétit!

By Sophie Blais

Falafel and Tzatziki Pita is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2013

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