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Falafel Sandwich
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2.2 hours
6 servings
Adjust servings
dairy-free
(?)
Has dairy from:
greek yogurt (whole milk)
gluten-free
(?)
Has gluten from:
all-purpose flour
kid friendly
has meat
has pasta
has seafood
mediterranean
(?)
Not Mediterranean due to:
cardamom (dried)
vegan
(?)
Not vegan due to:
greek yogurt (whole milk)
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
greek yogurt (whole milk)
all-purpose flour
chickpea flour
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Calories as 76.5%, Fat (total lipid) as 196% and Sodium as 120% (as a percentage of RDA).
 
You'll likely need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 15.2% of RDA
• Calories: 76.5% of RDA
• Carbs: 32.2% of RDA
• Fat (total lipid): 196% of RDA
• Fiber: 49.6% of RDA
• Fructose: 6.2% of RDA
• Protein: 29.4% of RDA
• Sodium: 120% of RDA
• Sugar: 53.1% of RDA
• Vitamin A (IU): 56.0% of RDA
• Vitamin B6: 41.8% of RDA
• Vitamin C: 32.3% of RDA
• Iron: 4.9% of RDA
• Magnesium: 38.6% of RDA
• Manganese: 295% of RDA
• Niacin: 16.7% of RDA
• Potassium: 33.7% of RDA
• Zinc: 25.7% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
88.5
g
Calories
1529
 
Fiber
13.9
g
Iron
0.931
mg
Protein
33.0
g
Sodium
1626
mg
Sugars
16.6
g
Fat (total lipid)
120
g
 
MAIN RECIPE INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
12
leaves
+
-
 
 
2
whole
+
-
 
 
1
whole
+
-
 
 
1
whole
+
-
 
sliced.
 
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INGREDIENTS FOR: TZATZIKI SAUCE
Amount
Measure
Ingredient
 
1
cup
peeled and diced English cucumber, about 1/2 of a cucumber.
 
1 1/2
cups
can use any kind of greek yogurt desired.
 
2
tbsp
freshly squeezed.
 
1
tbsp
chopped.
 
1
tsp
grated.
 
1/2
tsp
 
1/4
tsp
more or less to taste.
 
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INGREDIENTS FOR: HOMEMADE PITA BREAD
Amount
Measure
Ingredient
 
3/4
packages
.25 ounce.
 
3/4
cups
*WARM water*,.
 
2
cups
 
2
tbsp
 
1 1/4
tsp
 
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INGREDIENTS FOR: FALAFEL BALLS
Amount
Measure
Ingredient
 
2
cups
These must be dry (do not use canned). Soak overnight.
 
1
whole
small in size, roughly chopped.
 
1/4
cups
chopped.
 
4
cloves
 
1 1/2
tbsp
 
1 3/4
tsp
 
2
tsp
ground.
 
1
tsp
 
1/4
tsp
 
1/4
tsp
 
1
pinch
 
3
cups
any high heat cooking oil will work.
 
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PREPARATION
How to make falafel balls.
1.
Follow the steps in dependent recipe to make falafel balls.
How to make homemade pita bread.
2.
Follow the steps in the dependent recipe to make homemade pita bread.
How to make tzatziki sauce.
3.
Follow the steps in the dependent recipe to make the tzatziki sauce.
Assembling the Sandwich
4.
Cut each pita in half and open the pocket. Fill each half pocket with a piece of butter lettuce, 3-4 falafel balls, 1-2 slices of tomato, red onion and cucumber slices. Top with fresh tzatziki sauce.
DEPENDENT RECIPES:
1.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
2.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
3.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
NOTES, TIPS, TRICKS, HINTS, ETC:
Can use store-bought pita bread and left over falafel balls to make this recipe quicker/easier.
 
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1529
Protein 33.0 g
Carbohydrates 88.5 g
Iron 0.93 mg
Fiber 13.9 g
Calcium 152 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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