Buckwheat-Edamame Falafel Pitas

A savory blend of kasha and soybeans fill these healthy vegetarian sandwiches.

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  • Makes: 6 servings
  • Serving Size: 1 sandwich
  • Makes: 6 sandwiches
  • Prep: 30 mins
  • Cook: 20 mins to 23 mins

Buckwheat-Edamame Falafel Pitas

Directions

  1. In a very large dry nonstick skillet toast buckwheat groats over medium heat for 4 to 5 minutes until lightly browned and fragrant, shaking skillet occasionally. Transfer toasted groats to a small saucepan; set skillet aside.
  2. Add water to pan with groats. Bring to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or until groats are tender and liquid is absorbed. Cool slightly.
  3. In a food processor or blender combine edamame, carrot, flour, garlic, cumin, salt, and pepper. Pulse with several on/off turns until mixture is coarsely chopped and beginning to hold together. Add cooked groats. Pulse a few more times to combine.
  4. Shape mixture into six 3 1/2-inch oval patties. In the extra-large skillet heat olive oil over medium-high heat. Add patties. Cook about 6 minutes or until brown and heated through, turning once.
  5. Fill warm pita halves evely with patties, spinach, tomato slices, red onion, and Tzatziki sauce. Serve warm.

From the Test Kitchen

*To Warm Pita Bread Rounds:

Wrap the pita bread rounds in foil. Heat in a 350 degrees F oven for 10 minutes.

Tzatziki Sauce

Directions

  1. Peel and seed cucumber. Coarsely shred cucumber and place in a colander set over a bowl. Let stand for 15 minutes. Using a large spoon or a rubber scraper, press out excess liquid.
  2. In a small bowl combine drained cucumber, yogurt, dill weed, lemon juice, garlic, salt, and pepper. Cover and chill until ready to serve or up to 2 days.
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Nutrition Facts (Buckwheat-Edamame Falafel Pitas)

  • Per serving:
  • 259 kcal ,
  • 7 g fat
  • (1 g sat. fat ,
  • 1 g polyunsaturated fat ,
  • 4 g monounsaturated fat ),
  • 0 mg chol. ,
  • 469 mg sodium ,
  • 42 g carb. ,
  • 7 g fiber ,
  • 4 g sugar ,
  • 11 g pro.
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