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falafel in whole wheat pita pockets recipe | healthy Lebanese non fried falafel wrap | Indian style falafel in wheat pita pockets |
Tarla Dalal
26 December, 2016
Table of Content
falafel in whole wheat pita pockets recipe | healthy Lebanese non fried falafel wrap | Indian style falafel in wheat pita pockets | with 30 amazing images.
We now bring you a famous Mediterranean falafel in whole wheat pita pockets 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 healthy Lebanese non fried falafel wrap 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.
Assembling falafel in whole wheat pita pockets.
Take a pita bread halve. Spread 1 tbsp of the hummus. Add ½ tsp of garlic chutney and spread it evenly. Place 2 Falafel over it. Top it with 1 ½ tbsp. Curd dressing. Add some shredded lettuce. Finally tomato slices evenly over it.
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.
non-fried falafel in whole wheat pita pockets makes for a wholesome, satisfying meal that's nutritious and packed with flavor. It’s an excellent option for anyone looking to enjoy a traditional dish with a healthier twist, perfect for lunch or a light dinner.
Pro tips for falafel in whole wheat pita pockets. 1. Curd adds a creamy texture and a tangy flavor to the dressing, providing a delightful contrast to the savory falafel and the whole wheat pita. 2. Our falafel is made with green moong dal, a healthier alternative to deep-fried falafel. You can substitute it with any nutritious appe recipe.
Enjoy falafel in whole wheat pita pockets recipe | healthy Lebanese non fried falafel wrap | Indian style falafel in wheat pita pockets | with step by step photos.
Falafel in Whole Wheat Pita Pockets, Diabetic Friendly recipe - How to make Falafel in Whole Wheat Pita Pockets, Diabetic Friendly
Tags
Preparation Time
25 Mins
Cooking Time
45 Mins
Total Time
70 Mins
Makes
12 falafel pita pockets
Ingredients
For Falafel In Whole Wheat Pita Pockets
6 whole wheat Mexican tortillas
12 tbsp hummus
6 tsp garlic chutney
12 tbsp shredded iceberg lettuce
For The Falafel
1 cup green moong dal (split green gram)
1 tbsp roughly chopped green chillies
1/2 cup finely chopped parsley
1/4 cup finely chopped spring onions whites whites and greens
salt to taste
2 tsp oil for greasing and cooking
To Be Mixed Into A Curd Dressing
1 1/2 cups low fat curds (dahi)
4 tsp finely chopped garlic (lehsun)
1/2 cup finely chopped spring onions whites whites and greens
salt to taste
Method
For the curd dressing
- To make the curd dressing for falafel in whole wheat pita pockets recipe, in a bowl add low-fat curds, chopped garlic, chopped spring onion greens and salt. Mix well and keep aside in fridge till use.
For the falafel
- Soak the green moong dal in enough hot water for 2 hours. Drain well.
- Combine the drained green moong dal, green chillies and 1/2 cup of water and blend till smooth.
- Transfer the mixture into a deep bowl, add chopped parsley, chopped spring onion whites and greens and salt. Mix well.
- Heat an appe mould on a medium flame and grease it using 1/2 tsp of oil.
- Put a little mixture of the batter into each of the 7 moulds.
- Cover with a lid and cook, using 1/2 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 17 more falafels.
How to proceed
- Take a pita bread halve, open the pita pocket and evenly spread 1 tbsp of the hummus and ½ tsp of garlic chutney. Place 2 falafels over it and top it with 1 ½ tbsp curd dressing, 1 tbsp of shredded lettuce and 2 tomato slices.
- Repeat step 1 to make 11 more falafel in whole wheat pita pockets.
- Serve falafel in whole wheat pita pockets immediately.
Disclaimer:
- 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.
Falafel in Whole Wheat Pita Pockets, Diabetic Friendly recipe with step by step photos
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like falafel in whole wheat pita pockets recipe | healthy Lebanese non fried falafel wrap | Indian style falafel in wheat pita pockets | then see other Lebanese vegetarian salad recipes and some recipes we love.
- tabbouleh recipe | Lebanese tabbouleh | Indian style tabbouleh | healthy tabouli |
- fattoush salad | middle eastern fattoush salad | vegetarian fattoush salad | lebanese fattoush salad |
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like falafel in whole wheat pita pockets recipe | healthy Lebanese non fried falafel wrap | Indian style falafel in wheat pita pockets | then see other Lebanese vegetarian salad recipes and some recipes we love.
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what is falafel in whole wheat pita pockets made of ? See below image of list of ingredients for falafel in whole wheat pita pockets.
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what is falafel in whole wheat pita pockets made of ? See below image of list of ingredients for falafel in whole wheat pita pockets.
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See how to make hummus recipe or buy readmade hummus if you are short of time. This recipe makes 12 tbsp of hummus. 1 tbsp hummus per pita pocket.
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See how to make hummus recipe or buy readmade hummus if you are short of time. This recipe makes 12 tbsp of hummus. 1 tbsp hummus per pita pocket.
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See how to make pita bread recipe | Indian style pita bread | healthy whole wheat pita bread | pita bread on tava | If short of time buy it from the market. Double the recipe to make 6 pita breads for making 12 pita pockets.
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See how to make pita bread recipe | Indian style pita bread | healthy whole wheat pita bread | pita bread on tava | If short of time buy it from the market. Double the recipe to make 6 pita breads for making 12 pita pockets.
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To make green moong dal appe (falafel) in a deep bowl take green moong dal. Here is how you can learn and know more about green moong dal.
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Pour hot water over it.
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Cover it with a lid, keep aside and soak for 2 hours.
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This is how the green moong dal will look after soaking.
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Drain well using a strainer.
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Transfer it to a blender jar.
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Add 1 tbsp roughly chopped green chillies.
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Add ½ cup of water.
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Blend well till smooth.
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Transfer the green moong dal appe batter into a deep bowl.
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Add 1/2 cup finely chopped parsley.
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Add 1/4 cup finely chopped spring onions whites and greens.
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Add salt to taste.
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Mix well. Batter is ready.
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To make green moong dal appe (falafel) in a deep bowl take green moong dal. Here is how you can learn and know more about green moong dal.
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In a bowl put 1 1/2 cups low-fat curds (dahi). Curd adds a creamy texture and a tangy flavor to the dressing, providing a delightful contrast to the savory falafel and the whole wheat pita.
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Add 4 tsp finely chopped garlic (lehsun). Garlic adds a pungent and savory flavor that complements the earthy taste of falafel and the neutral flavor of whole wheat pita.
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Add 1/2 cup finely chopped spring onions whitesand greens. Spring onions add a fresh, slightly oniony flavor to the curd dressing. This complements the savory taste of the falafel and the whole wheat pita. The crunchy texture of chopped spring onions provides a nice contrast to the creamy texture of the curd dressing.
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Add salt to taste.
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Mix well and keep in fridge.
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In a bowl put 1 1/2 cups low-fat curds (dahi). Curd adds a creamy texture and a tangy flavor to the dressing, providing a delightful contrast to the savory falafel and the whole wheat pita.
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Heat an appe mould on a medium flame and grease it using 1/2 tsp of oil.
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Put a little mixture of the batter into each of the moulds.
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Cover with a lid and cook, using 1/2 tsp of oil, till the lower surface becomes golden brown.
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Then turn each appe upside down using a fork so as to cook them from the other side.
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Repeat steps to make remaining appes.
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Heat an appe mould on a medium flame and grease it using 1/2 tsp of oil.
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Place 1 whole wheat (gehun) pita bread on a clean, dry surface
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Cut it into halves.
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Take a pita bread halve. Spread 1 tbsp of the hummus
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Add ½ tsp of garlic chutney and spread it evenly.
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Place 2 Falafel over it.
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Top it with 1 ½ tbsp. Curd dressing.
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Add some shredded lettuce.
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Finally tomato slices evenly over it.
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Repeat step 1 to make 11 more falafel in whole wheat pita pockets.
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Serve falafel in whole wheat pita pockets recipe | healthy Lebanese non fried falafel wrap | Indian style falafel in wheat pita pockets |immediately.
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Place 1 whole wheat (gehun) pita bread on a clean, dry surface
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Curd adds a creamy texture and a tangy flavor to the dressing, providing a delightful contrast to the savory falafel and the whole wheat pita.
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Spring onions add a fresh, slightly oniony flavor to the curd dressing. This complements the savory taste of the falafel and the whole wheat pita
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Curd adds a creamy texture and a tangy flavor to the dressing, providing a delightful contrast to the savory falafel and the whole wheat pita.
Manisha
June 11, 2013, 4:04 p.m.
Tara Dalal recipe is always Simple n Easy to make n Healthy Options too... Awesome!
Tarla Dalal
June 11, 2013, 4:04 p.m.
Delighted to hear that Manisha that you find our recipes simple and easy. Do keep trying more recipes and share your feedback. Happy Cooking!!!
n_katira
July 25, 2011, 1:06 p.m.
Quite filling!! Nice idea of making moong dal falafel so they bind and cook well in an appe mould... This a way to do away with excess fat. The low-fat curd dressing gives the needed moistness to the pitas and thus make it more appetizing.
Auhona
Nov. 22, 2010, 12:29 p.m.
What can I substitute for yeast??? I HVE allergy to all types of yeast...
Tarla Dalal
Nov. 22, 2010, 12:29 p.m.
You can make the pita bread without yeast as per the following recipe. Just replace maida with whole wheat flour. http://www.tarladalal.com/Butter-Naan-Without-Using-Yeast-Naan-Made-On-Stove-Top-Or-Tava-40940r
Auhona
Nov. 16, 2010, 7:35 p.m.
But isn''t the nutrition based on 1 serving including the bread n stuff.. So the nutrition wud change???
Tarla Dalal
Nov. 16, 2010, 7:35 p.m.
If you make half the dough of the Butter naan without yeast recipe and then proceed to roll and cook the pita as per the recipe above, then the Nutritive values per falafel won''t change drastically.
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