Recipes and Cooking Falafel and Vegetable Pitas Low in calories but not in flavor, this homemade falafel recipe comes together in less than 30 minutes. Serve the pita sandwich with a side of parsley-yogurt sauce for dunking. By BHG Test Kitchen BHG Test Kitchen The Better Homes & Gardens Test Kitchen has been in continuous operation for nearly 100 years, developing and testing practical, reliable recipes that readers can enjoy at home. The Test Kitchen team includes culinary specialists, food stylists, registered and licensed nutritionists, and other experts with Bachelor of Science degrees in food science, food and nutrition, or culinary arts. Together, the team tests more than 2,500 recipes, produces more than 2,500 food images, and creates more than 1,000 food videos each year in the state-of-the-art test kitchen. Learn about BHG's Editorial Process Updated on October 8, 2019 Print Rate It Share Share Tweet Pin Email Photo: Blaine Moats Prep Time: 25 mins Cook Time: 4 mins Total Time: 29 mins Servings: 4 Jump to Nutrition Facts Ingredients 1 lemon 1 15 ounce can reduced-sodium garbanzo beans (chickpeas), rinsed and drained 2 tablespoon whole wheat flour 2 tablespoon snipped fresh Italian parsley 3 cloves garlic, sliced ½ teaspoon ground coriander ¼ teaspoon salt ¼ teaspoon black pepper ⅛ teaspoon ground cumin Olive oil nonstick cooking spray 2 whole grain pita bread rounds, halved ¾ cup fresh spinach or watercress 8 thin roma tomato slices ½ cup thinly sliced cucumber 1 recipe Yogurt Sauce Yogurt Sauce ½ cup plain fat-free yogurt 2 tablespoon snipped fresh Italian parsley ⅛ teaspoon salt ⅛ teaspoon black pepper Directions Remove 2 teaspoons zest and squeeze 2 tablespoons juice from lemon. For falafel, in a food processor combine the zest and juice, and the next eight ingredients (through cumin). Cover and process until finely chopped and mixture just holds together (there should be some visible pieces of garbanzo beans). Using your hands, shape garbanzo bean mixture into four 1/2-inch-thick oval patties. Coat a large nonstick skillet with cooking spray; heat skillet over medium-high heat. Add patties and cook 4 to 6 minutes or until browned and heated through, turning once. Open pita halves to make pockets. Fill pockets with spinach, tomato slices, and cucumber slices. Add falafel and top with yogurt sauce. Yogurt Sauce In a bowl stir together all ingredients. Rate it Print Nutrition Facts (per serving) 217 Calories 3g Fat 43g Carbs 11g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 217 % Daily Value * Total Fat 3g 4% Cholesterol 1mg 0% Sodium 582mg 25% Total Carbohydrate 43g 16% Total Sugars 4g Protein 11g Vitamin C 16.7mg 84% Calcium 126mg 10% Iron 3.1mg 17% Potassium 492mg 10% Folate, total 28.9mcg Vitamin B-12 0.2mcg Vitamin B-6 0.2mg *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.