Diabetes-Friendly Recipes

Falafel Pita Sandwich

Servings: 8
Prep time:
Cook time:
Total: 45 minutes


  • 1 can garbanzo beans
  • ¾ cup lentils
  • 1 cup brown rice
  • 1 teaspoon olive oil
  • 1 cup diced onion
  • 1 teaspoon minced garlic
  • ½ teaspoon minced jalapeño chile pepper
  • ¼ cup egg whites
  • 1 tablespoon fresh lime juice
  • 1 tablespoon chopped fresh oregano
  • ¾ cup fresh bread crumbs
  • salt (optional) and freshly ground pepper to taste
  • dash chili flakes or to taste
  • 4 pita bread rounds, cut in half


  1. Cook the garbanzo beans, lentils, and brown rice in separate pots according to package directions. Drain each and set aside.
  2. In a hot saucepan over medium heat, saute the onions in the olive oil, stirring, until onions start to brown. Add garlic and the jalapeño. Cook for 2 to 3 minutes.
  3. Place the cooked garbanzos, lentils, rice and the sauteed onion mix in a food processor and process 5 seconds to roughly puree. Add the egg whites, lime juice, and oregano. Pulse the food processor for 15 seconds, scraping down the sides until all is well combined.
  4. Place the pureed mix in a bowl and fold in the bread crumbs. Add the salt (if using), pepper, and chili flakes. Mix with a spatula or wooden spoon.
  5. Form into 8 individual patties and flatten to about 3 inches in diameter and about 3/4-inch thick. Set aside on a piece of aluminum foil or waxed paper
  6. Lightly coat a grill or sautee pan with vegetable oil. Grill or saute each falafel patty until nicely browned on both sides. Spread 2 teaspoons coarse mustard in each half pita round. Add a slice of tomato, some sauerkraut or julienned bell pepper, chopped mixed lettuces, sliced cucumbers, and onion slices (whatever condiments are your favorite). Tuck in a cooked falafel patty and serve.

Nutrition Information

Per serving (without condiments):267 calories (11% calories from fat), 10 g protein, 3 g total fat, 49 g carbohydrate, 0 cholesterol, 415 mg sodium
Exchanges:1 lean meat, 3 carbohydrate (3 bread/starch)


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