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A menu from the Froghaven Recipe Book

print page and trim to 5" x 7" to add to your cookbook)

Falafel Pitas

A quick, tasty and satisfying meal .

Set out on a plate:

bullet1/4 cup fine bread crumbs

Place in a food processor:

bullet 1 - 15-oz. can garbanzo beans/chick peas (rinsed and drained)
bullet 1/4 cup chopped onion
bullet 1 clove garlic w/o paper wrapper or stem end
bullet1 teaspoon ground cumin
bullet 1/4 teaspoon salt

Process until coarsely ground, then empty into mixing bowl.  Mix together with:

bullet 1/4 cup snipped fresh parsley
bullet2 tbsp. flour

Form into four oblong patties.  Coat both sides of patties with crumbs. You may brush the patties with milk to help the crumbs adhere.


2 tbsp. olive oil in frying pan

Brown the patties, cooking 4-5 minutes per side until lightly browned.


2 large Pita bread rounds, halved


1 cucumber, thinly sliced


1 small tomato, thinly sliced


Plain yogurt



To serve, open Pita half to create a pocket. Place lettuce, along with some cucumber and tomato slices, inside. Add a Falafel patty.  Drizzle with yogurt.

Source: PUBLIX Supermarkets

Serves 4.


Nutrition per serving:

323 calories

6 g total fat

1 mg cholesterol

708 mg sodium

57 g carbohydrates

9 grams dietary fiber

12 g protein


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