Falafel in Whole Wheat Pita Pockets, Diabetic Friendly
by Tarla Dalal
Added to 365 cookbooks
This recipe has been viewed 50261 times
We now bring you a famous Mediterranean dish in a diabetic-friendly form!
Falafel is usually made of kabuli chana and deep-fried, but here we have made it with moong dal and cooked it in an appe mould to avoid deep-frying. You also get a good dose of healthy kabuli chana from the hummus!
The third part of this wonderful dish is the whole wheat pita bread. This is available in stores, but you can never be sure if it is made of whole wheat flour, so let’s make that ourselves – this simple recipe will help you master the art of making whole wheat pita bread too.
Once you get all the ingredients ready, it is time to assemble them together into sumptuous Falafel in Whole Wheat Pita Pockets, which you can enjoy occasionally to satisfy the craving for your favourite snacks.
Although this dish involves some effort in preparing each component, it is totally worth the effort because you can be assured of the healthiness and keep your blood sugar levels under check.
- Combine all the ingredients in a mixer and blend till smooth using approx. ½ cup of water. Keep aside.
- Combine the dry yeast and 4 tbsp of water in a bowl and mix well. Cover with a lid and keep aside for 5 minutes or till the dry yeast completely dissolves in the water.
- Combine all the ingredients along with the yeast-water mixture in a deep bowl, mix well and knead into a soft dough using enough water.
- Cover the dough with a wet muslin cloth and allow it to prove for 30 minutes or till the dough doubles in volume.
- Knead the dough to remove the excess air.
- Divide the dough into 6 equal portions and roll out each portion into an oblong of 175 mm. (7”) length and 6 mm. (¼”) thickness using a little whole wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook the pita bread on a medium flame for 1 minute on both the sides or till small blisters are seen.
- Then, cook it on an open flame till it puffs up and brown spots appear on both the sides.
- Cut each pita bread into 2 halves horizontally and keep aside.
- Soak the green moong dal in enough water for 2 hours. Drain well.
- Combine the drained green moong dal, green chillies and ¼ cup of water and blend till coarse.
- Transfer the mixture into a deep bowl, all the remaining ingredients and mix well.
- Heat an appe mould on a medium flame and grease it using ¼ tsp of oil.
- Put a little mixture of the batter into each of the 7 moulds.
- Cover with a lid and cook, using ¼ tsp of oil, till the lower surface becomes golden brown and then turn each appe upside down using a fork so as to cook them from the other side.
- Repeat steps 5 and 6 to make 41 more falafels in 6 more batches.
- Take a pita bread halve, spread 1 tbsp of the hummus, ½ tsp of garlic chutney and spread it evenly. Add 4 falafels and top it with 1 ½ tbsp. Curd dressing and finally 1 tbsp of lettuce and 3 tomato slices evenly over it.
- Repeat step 1 to make 11 more falafel in whole wheat pita pockets.
- Serve immediately.
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
Nutrient values per falafel in pita
|Energy|| 134 kcal|
|Protein|| 6.9 gm|
|Carbohydrate|| 22.1 gm|
|Fat|| 2.0 gm|
|Vitamin A|| 201.6 mcg|
|Vitamin C|| 90.1 mg|
|Calcium|| 73.7 mg|
|Iron|| 21.87 mg|
|Folic Acid|| 49.9 mcg|
|Fibre|| 4.6 gm|
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