Baked Quinoa Falafel Pita with Tzatziki

Baked Quinoa Falafel Pita with Tzatziki

“College taught me many things, but in the food department I’m thankful that my college cafeteria introduced me to falafel. When I walked up to the vegetarian-friendly line my freshman year, I had never heard of the little fried chickpea balls, but the obsession started immediately after I bit into my first one. It took me a while to perfect a recipe to use at home, but I’ve found that the spice mixture below brings me back to that college cafeteria experience. I like adding quinoa to my falafel because it adds extra fiber and protein, as well as a boost in texture. Instead of deep-frying my falafel, I simply bake them to firm them up, then quickly pan-fry them to give them a good crunch on the outside. The refreshing tzatziki is tangy, cool, and a perfect balance to the spiced falafel patties.” — Katie Parker, author of The High-Protein Vegetarian Cookbook

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4
Servings
522
Calories Per Serving
Deliver Ingredients

Notes

Recipe courtesy of The High-Protein Vegetarian Cookbook

Ingredients

For the Quinoa Falafel

  • ½ Cup water
  • ¼ Cup quinoa, uncooked
  • 1 (14.5-ounce) can chickpeas, drained, rinsed, and patted dry
  • ¼ Cup chopped red onion
  • 2 cloves garlic
  • ½ Cup flat-leaf parsley, chopped
  • ½ Teaspoon fine sea salt
  • ¼ Teaspoon ground black pepper
  • ½ Tablespoon cumin
  • ½ Tablespoon dried coriander
  • 1¼ Teaspoon chili powder
  • 1/8 Teaspoon cayenne pepper
  • 1 egg yolk
  • ¼ Cup olive oil, divided

For the Tzatziki

  • ½ cucumber, peeled and grated
  • 2 cloves garlic, minced
  • Juice of 1/4 small lemon
  • 2 Tablespoons olive oil
  • 1 Cup 2% plain Greek yogurt
  • 1 Teaspoon dried dill
  • ¼ Teaspoon kosher salt
  • ¼ Teaspoon ground black pepper

For Assembly

  • 2 whole wheat pitas, cut in half

Directions

For the Quinoa Falafel

Bring the water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15 to 20 minutes until all the liquid is absorbed. Set aside.

Preheat the oven to 375 degrees.

Pulse together the chickpeas, onion, garlic, parsley, salt, pepper, and other spices in a food processor. Process until everything is finely chopped (it won’t become completely smooth, and that’s okay). Transfer to a bowl, and mix in the quinoa. Add the egg yolk and stir until fully incorporated.

Shape the dough into eight balls, and then flatten with your palm into about ½-inch-thick patties. Transfer to a parchment-lined cookie sheet.

Bake for 10 minutes. Remove from the oven, flip each patty, and bake for another 10 minutes.

Heat half of the oil in a large nonstick fry pan. Place four of the patties in the heated oil and fry for 2 to 3 minutes on each side, until golden brown. Repeat with the remaining oil and remaining patties.

For the Tzatziki

Place the grated cucumber in a fine-mesh strainer set over the sink or a bowl, and let drain for 10 to 15 minutes.

Combine all the ingredients in a large bowl, and mix well. Taste and adjust the seasoning to your liking.

For Assembly

Fill each pita half with two falafel patties, tzatziki, and any other toppings you like (I recommend crunchy romaine leaves, tomato slices, and red onion).

Quinoa Shopping Tip

Stock up on quinoa and have it available for the days you are tired of rice or pasta. It's a great substitute for rice, beans, cereal, bulgar, or couscous.

Quinoa Cooking Tip

The general rule is to add one part quinoa to two parts liquid in a saucepan. One cup of quinoa will take about 15 minutes.

Nutritional Facts

Total Fat
30g
46%
Sugar
8g
N/A
Saturated Fat
6g
30%
Cholesterol
46mg
15%
Protein
18g
36%
Carbs
51g
17%
Vitamin A
62µg
7%
Vitamin B6
0.3mg
17.2%
Vitamin C
15mg
24%
Vitamin D
0.2µg
N/A
Vitamin E
4mg
21%
Vitamin K
147µg
100%
Calcium
153mg
15%
Fiber
11g
42%
Folate (food)
99µg
N/A
Folate equivalent (total)
99µg
25%
Iron
4mg
23%
Magnesium
82mg
21%
Monounsaturated
16g
N/A
Niacin (B3)
1mg
6%
Phosphorus
223mg
32%
Polyunsaturated
4g
N/A
Potassium
411mg
12%
Riboflavin (B2)
0.1mg
7.4%
Sodium
756mg
32%
Thiamin (B1)
0.2mg
12.5%
Zinc
2mg
12%