Falafel Pitas with Goat Cheese Sauce

I had a can of garbanzo beans in the pantry and a taste for falafel. I usually buy pre-made falafel from Costco, but I couldn't find them the last time I looked. I was really disappointed, since the brand that they carried (I can't remember what it was exactly) was pretty tasty and so convenient. Ugh. So, I decided to try my hand at falafel making. Usually, when I have a hankerin' for something, but not a recipe I automatically turn to Cooking Light for inspiration. It is my favorite resource for healthy recipes, and it rarely disappoints. Once again, it came through for me with this recipe. Hooray Cooking Light!!!

Falafel Pitas with Goat Cheese Sauce
From: Graham Kerr, Cooking Light, JANUARY 2005

Falafel:
1 cup dried chickpeas (garbanzo beans)
1/2 cup chopped green onions
1/2 cup chopped fresh parsley
1 teaspoon baking powder
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon baking soda
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
1 (6-inch) whole wheat pita, torn into large pieces
2 garlic cloves, chopped
3 large egg whites
Cooking spray

Relish:
2 cups chopped seeded plum tomato
1 cup chopped seeded English cucumber
1/4 cup chopped green onions
1 tablespoon chopped fresh parsley
1 tablespoon fresh lemon juice
1 serrano chile, minced

Sauce:
1 cup plain low-fat yogurt
1/4 cup (2 ounces) soft (log-style) goat cheese
1/8 teaspoon salt
1 small garlic clove, minced
Remaining ingredient:
4 (6-inch) whole wheat pitas, halved

Directions:
To prepare falafel, sort and wash chickpeas, and place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours or overnight. Drain.

Preheat oven to 350º.

Combine chickpeas and next 11 ingredients (through 2 chopped garlic cloves) in a food processor; pulse 8 to 10 times or until finely chopped. Spoon mixture into a bowl. Add egg whites to chickpea mixture, and stir well. Let stand 15 minutes. Divide mixture into 16 equal portions, shaping each into a 1/2-inch-thick patty. Place patties on a baking sheet coated with cooking spray. Bake at 350º for 10 minutes or until lightly browned.

To prepare relish, combine tomato and next 5 ingredients (through chile).

To prepare sauce, combine yogurt, goat cheese, 1/8 teaspoon salt, and 1 minced garlic clove, stirring with a whisk until smooth.

Place 2 falafel patties in each pita half; spoon about 1/3 cup relish and 2 1/2 tablespoons sauce into each pita half. Serve immediately.

Nutritional Information:
Yield: 4 servings (serving size: 2 stuffed pita halves)
Calories:450 (17% from fat)
Fat:8.7g (sat 3.3g,mono 1.8g,poly 2.1g)
Protein:24.9g
Carbohydrate:72.3g
Fiber:14.9g
Cholesterol:10mg
Iron:6.2mg
Sodium:997mg
Calcium:315mg



The Result:
I substituted 1 cup of canned beans, drained/rinsed/dried with a towel. They worked out great, and saved me some prep time. These falafel were awesome! I was pretty skeptical at first, since the batter was really wet after I added the egg whites. However, despite the wet consistency, the falafel baked up light and fluffy...perfectly cooked. My husband proclaimed these falafel to be the best he's ever tasted. I agree, they were soooo good. Bonus: I am happy to have some of the leftover relish to incorporate into my lunchtime salad today.

My only real critique was that this recipe took awhile to put together. We ate our dinner a little later than usual; which resulted in some cranky customers around my table (darn kids expecting to be fed on time). If you allow plenty of time, this recipe was well worth the effort.

Jen's Falafel Pitas with Homemade Hummus

The husband and I made a batch of hummus yesterday afternoon, so I thought what better way to use it then to make pitas. This dinner is ridiculously easy, without any real "cooking" involved. I love the pre-made falafel that Costco carries; just for the simplicity alone. I know, I know...real falafel is not that hard to make from scratch and delivers a much better flavor. However, these are a pretty good stand-in, without all the work. I really don't mind cutting corners sometimes. Also, the ingredients list is pretty straight forward with these falafels, without any horribly funky things going on (i.e. hydrogenated crud or high fructose sludge). Even though I occasionally use some processed products, I try to cut back on the offensive ingredients when it makes sense. I am certainly not perfect, and we all know my weakness for condensed canned soup. I have noticed lately that I have been turning to "convenience" items more and more. Aside from the occasional flash of guilt, I am pretty much okay with it. We are a busy family, and I am just happy to get dinner on the table every night.

Okay...I am done with all of my justifications. Here's the link to my previous dinner post:

Jen's Falafel Pitas with Homemade Hummus

We are going to have some other veggie, since we just had carrots a few night ago. I think that is the only change I am making tonight. I am looking forward to an easy dinner night. Also, I have another package of Trader Joe's frozen, heat and serve naan bread. I love naan for pitas, and the Trader Joe's brand is really good.

Falafel Pitas, Jen's Hummus, and Baked Potatoes

Well, we are on day three of me feeling kinda rotten. That means day three of easy dinners. I did feel okay enough to make a batch of hummus this afternoon, so I think that I am on the mend. Other than that, I really have not ventured far from my couch.
Needless to say, there were no surprises for our family meal this evening...just our standard falafel pitas and baked (microwaved) potatoes. They were yummy as usual, and best of all, not very challenging to put together. Here is the link below for both recipes (pitas and hummus). Tomorrow is Monday and the husband goes back to work. I cringe at the thought of being left alone with a active three year old and not feeling good. I am really keeping my fingers crossed that I will wake up in the morning feeling like my normal self, and back to my usual antics. As soon as that happens, I will be back in my kitchen with some new recipes to share!

Falafel Pitas and Jen's Hummus

This meal is so easy, fast and delicious. No wonder why it is one of our favorites!

Jen's Falafel Pitas, Homemade Hummus, and Glazed Carrots

I just got back from the grocery store a little while ago, and I am still a little lightheaded from the experience. Let's just say I was very close to a 'mommy meltdown'. My son simply does not behave at the grocery store. I don't know why...that is just how it goes with him. I think the fluorescent lights make him crazy or something! It is just bad no matter how you slice it. I usually skip taking him and go by myself when the husband is home to watch him. That way, I can take my time, look through all my coupons, and price shop. This week, I did not plan very well. I did not go to the store during my normally scheduled time...basically I procrastinated until today. (Yes, I waited until it was absolutely necessary to go, and I had to cart along my naughty almost-three-year old little boy.) Moreover, I had a ton of coupons to use and a bunch of groceries to purchase (which was another draw back to procrastination...I had a big shop to do). Rather than share all the gory details, let me just sum up...it was nightmarish. When I got home, I put everything away as quickly as I could, fed the boy lunch, and put him straight down for a nap. Next time, I will stick with my normal routine and leave him home with Daddy. Lesson learned!

Since I expended all of my sanity and energy at the grocery store, we will be having a simple dinner. Really, I am not in the mood for pouring a whole lot of effort into the family meal tonight. I bought some pre-made Falafel at Costco this past weekend, so I think Falafel Pitas sound really yummy. I think I will make a quick batch of hummus for topping, and then garnish our pitas with some diced onion, lettuce, and tomatoes. All in all, Falafel Pitas are pretty easy to put together. The Falafel's themselves just need a quick reheat in the microwave, since they are all pre-cooked. As a side dish, I will just throw together some steamed, glazed carrots and be done with it. That should be easy enough!!! I am looking forward to a stress-free dinner.

Jen's Falafel Pitas

Ingredients:
pita bread of your choice (I like Naan or a flat-bread pita)
2-3 falafel patties per sandwich (I am using pre-made)
lettuce of your choice (I like romaine or baby spinach)
sliced red onion
sliced tomato
sliced cucumber
Tzatziki sauce or hummus for topping (recipe to follow)
Fresh cilantro (optional)

Directions:
Cook Falafel according to package directions. Place in pita with other ingredients of your choice. Eat like a sandwich.


Jen's Homemade Hummus: Plain

Ingredients:
1 15-ounce can chickpeas, rinsed and drained (aka garbanzo
beans)
1/2 cup plain nonfat yogurt or light sour cream
2 Tbsp fresh lemon juice
1-2 garlic cloves (depending on how sharp and garlicy you like it)
2 tsp olive oil
1/2 tsp salt
1/2 tsp ground cumin
1/8 tsp ground allspice
1/2 tsp black pepper
1/2 tsp cayenne pepper
1/2 tsp coriander
1/2 tsp paprika
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp oregano
1/4 cup of feta cheese
2 Tablespoons of tahini

Directions:
In food processor blender, puree all the ingredients with 1-2 tablespoon water. Add more olive oil and salt, if needed.

Jen’s Notes:
This recipe can be easily doubled. All measurements are approximate.

PS--
I don't think I have ever included my glazed carrots recipe on my blog, although I know I have mentioned it many times. This is an easy, foolproof way to cook delicious carrots. Here it is...the quantities will need to be increased if you have a large amount of carrots to cook.

Jen's Glazed Carrots

Ingredients:
whole, peeled, fresh carrots: diced into coins (make sure they are all the same size)
pinch of salt
pinch of sugar
1 Tablespoon of butter
Steamer basket insert

Directions:
Place an inch to an inch and a half of water into the bottom of a sauce pan. Place steamer basket into water-filled sauce pan. Place raw carrot coins into steamer basket insert with lid partially (cracked) open. Steam raw carrots until soft and tender, generally about 15-20 minutes (maybe a little longer, depending on if you have a lot of carrots to cook). Test for doneness by piercing carrot coins with a fork to see if they are soft/cooked through. Remove carrots to a bowl and toss with sugar, salt, and butter. Serve immediately.



The Result:
This was super-yummy! It was just what I needed for a no-brainer dinner. Best of all, it was totally vegetarian. I did not realize that until I finished my post yesterday and applied all the tags. I have fallen a bit behind with my vegetarian meals, so it was nice to get one in this week. Actually, in looking at my menu plan, I think I have another one slotted for later this week...so that makes two.

The pitas themselves were so good. I used Naan bread which we just bend into pita sandwiches to eat. My pic shows it open (like a tostada of sorts),but I only photographed it that way so you guys could check out the pita filling itself. A lot of people ask me what Falafel is, so these photos show these little chickpea patties in all their glory! On another note, I love my homemade hummus. If you have a fully stocked spice cabinet, it is very inexpensive to make...and usually tastier than store bought versions. This time, it was a little spicier than I would have liked, since I slipped and sprinkled a little too much cayenne pepper into the mix. My family likes spicy foods, so it was really no big thing. Also, I was experimenting with flavors and added a pinch of ground cinnamon. It sounds strange, but it was really good. Well, I liked it...the husband was not too sure. I just wanted to try something a little different, and I really like cinnamon in savory applications. Overall, this was a totally satisfying and easy meal.

Falafel Pita with Tzatziki and Roasted Acorn Squash

No, you are not experiencing deja vu...we did just have this meal last week for dinner. You see, I still have everything on hand to make this dinner again. I did not buy that many fresh ingredients this week at the grocery store (just staple items), so we are having a repeat dinner to meet the vegetarian dinner goal I set for the week. Not surprisingly, it is a little challenging to plan three vegetarian dinners in a week when you are out of pasta, out of fresh mushrooms, and did not buy any fresh veggies for the week. Don't worry...I figured it out. I still have some options left from last weeks shopping trip, and I am well stocked, otherwise. I intend to just work out of my pantry.

I think I will make this exactly like I did the first time, with no changes. I have some acorn squash that I will roast to serve as a side dish. This should be another easy dinner to put together tonight.

Here is the link to my original recipe post. Below that link, you will find that it's all about the squash.

Falafel Pitas with Tzatziki

Jen's Roasted Squash

Ingredients:
1-2 Acorn or Butternut Squash
Olive Oil
Salt and Pepper to taste
Garlic Powder
Cinnamon
Nutmeg

Directions:
Halve and clean squash by scooping out seeds and discarding. Place clean halves on sheet pan. Drizzle with olive oil, then sprinkle with salt, pepper, garlic powder, cinnamon, and nutmeg. Roast in a 375 degree oven cut side up for 25 minutes, then flip and roast cut side down for an additional 20 minutes. Squash should be soft and browned. You can remove skin,scoop roasted flesh into a bowl and serve OR just serve roasted halves for your guests to scoop themselves, at the table.

The Result:
I forgot to take a new pic. Since we had this last week, I was hoping you would just scroll back to the old post if you needed to be reminded of what my pitas looked like. This was just as yummy as it was last time I made it, so I think I will put this into rotation. Also, the acorn squash turned out awesome! (I am a squash lover, so I am a bit biased.) All in all, this was a fast, healthy, satisfying meal.

Falafel Pita with Tzatziki

I wanted to wait until I was sure the husband left work before I posted tonight's dinner. Historically, he is not a huge fan of Falafel. I say...too bad. Falafel is one of my all time favorites. On nights like tonight, I like to keep the hubby in the dark until the last possible moment. He will get home and I will be in full 'dinner' mode before he has time to protest about what we are having. I am a tricky little bird, aren't I????? I figured we don't have it all that often, so he can just deal.
I got some pre-prepared Falafel from Costco today, so I am excited to try them. I have made my own Falafel in the past, but why bother when you can just skip the prep work and buy 'em all ready to go? I am saving myself a huge step. Hopefully, they will be similar to homemade ones. I am going to make my own Tzatiki sauce (courtesy of Ina Garten), and I will serve my Falafel in pita bread (sandwich style). This is a fairly healthy vegetarian meal, which we really need after the Thanksgiving food fest we just had the past few days. I am really excited to eat tonight.

Falafel Pita

Ingredients:
pita bread of your choice
2-3 falafel patties per sandwich (I am using pre-made)
lettuce of your choice (I like romaine or baby spinach)
sliced red onion
sliced tomato
sliced cucumber
Tzatziki sauce (recipe to follow)
Fresh cilantro (optional)

Directions:
Cook Falafel according to package directions. Place in pita with other ingredients of your choice. Eat like a sandwich.

Tzatziki

Ingredients:
1 pound (1 pint) plain yogurt (whole milk or low fat)
1 hothouse cucumber, unpeeled and seeded
1 tablespoon plus 1/2 teaspoon kosher salt
1/2 cup sour cream
1 tablespoon Champagne vinegar or white wine vinegar
2 tablespoons freshly squeezed lemon juice (1 lemon)
1 tablespoon good olive oil
1 1/2 teaspoons minced garlic
1 1/2 teaspoons minced fresh dill
Pinch freshly ground black pepper
diced red onion (optional)
Crumbled feta cheese (optional)


Directions:
Place the yogurt in a cheesecloth or paper towel-lined sieve and set it over a bowl. Grate the cucumber and toss it with 1 tablespoon of kosher salt; place it in another sieve, and set it over another bowl. Place both bowls in the refrigerator for 3 to 4 hours so the yogurt and cucumber can drain.
Transfer the thickened yogurt to a large bowl. Squeeze as much liquid from the cucumber as you can and add the cucumber to the yogurt. Mix in the sour cream, vinegar, lemon juice, olive oil, garlic, dill, 1/2 teaspoon salt, and pepper. You can serve it immediately, but I prefer to allow the tzatziki to sit in the refrigerator for a few hours for the flavors to blend. Serve chilled or at room temperature.


Jen's Notes:
You can use thicker Greek yogurt in place of the regular yogurt and skip the whole cheesecloth draining process. Also, you can add some crumbled Feta cheese for additional zing. Yum!



The Result:
This totally hit the spot! It was so yummy. Surprisingly, the husband really liked it too. I almost fainted! It had three ingredients that he usually does not like at all (cucumber, feta, Falafel), but for some reason, he really liked this combination. The pre-made Falafel were pretty good....not as good as homemade, but they were close. The best part was that they were super-easy. Just a reheat in the microwave and they were warmed through. The tzatziki was AWESOME! Again, super-easy and delicious...way better than store bought. We used whole wheat pita pockets, which were just okay. I think the package we got was a little stale. I have had better pita bread, for sure.

Here is a ringing endorsement...my two and a half year old son even loved this dish! He kept calling them "taco sandwiches" because the pita bread is reminiscent of a taco shell. He ate a whole one by himself. I think these Falafel pitas earn the 'kid-friendly' seal of approval.

Overall,this concoction was a totally satisfying, quick, and yummy meal. The best part was that it's pretty light and healthy, so I don't have any food guilt. Now I can go have a piece of chocolate without remorse!