One thing that I cannot resist is the light and refreshing taste of from the Mediterranean. I combined those bright flavors with soy to create TSP Falafel with Tzatziki, a twist on this traditional dish. The silken tofu completely replaces the traditional sour cream or yogurt to cut back on fat and add an extra boost of protein. Stuff these falafels into a pita and fill with your favorite toppings to makes a wonderful lunch.
Falafel 1/2 cup falafel mix
1/2 cup TSP
1 1/4 cup water
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
Tzatziki ½ of a (12-oz) pkg. soft silken tofu
4 cloves garlic
1 tablespoon lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1/4 cucumber, seeded, minced
2 large whole wheat pitas, cut in half
Tomatoes, lettuce, feta (optional)
Instructions Combine all ingredients in a blender, except for the cucumber, until smooth. Transfer to a bowl and mix in the cucumber and tomato. Store in fridge until serving. Meanwhile make the Falafel. Combine the TSP and falafel mix in a food processor and process until mixture is uniform. Transfer to a bowl and combine with remaining ingredients.Turn the broiler on high. Using your hands, create 1 1/2-inch balls with the falafel mix. Flatten each ball slightly and place on a baking sheet lined with foil. Coat each side with olive oil. Broil each side of the falafel for 4 minutes.To assemble a pita, spread sauce on inside of pita. Place three falafels in each pita and top with diced tomatoes, lettuce and/or feta if desired.
Notes Nutritional Facts are for Falafel, Pita and 2 Tablespoons of Tzatziki
Calories: 200 Total Fat: 3.5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 610 mg, Carbohydrates: 33g, Dietary Fiber: 6g, Sugar: 3g, Protein: 12gGood Source of Iron