Falafel in Pita with Yogurt and Vegetables

1. 1 Canned chickpeaspack 400 g ≈ $1.20 240 g
2. 2 Onions≈ $1.60 per kg 40 g
3. 3 Garlic≈ $10.00 per kg 5 g
4. 4 Cilantropack 50 g ≈ $1.20 12 g
5. 5 Cumin 2 g
6. 6 Wheat flour 20 g
7. 7 Baking powder 2 g
8. 8 Pita breadpack 5 pcs ≈ $2.50 1 pcs
9. 9 Plain yogurtpack 300 g ≈ $2.10 80 g
10. 10 Tomatoes≈ $4.67 per kg 80 g
11. 11 Cucumbers≈ $3.67 per kg 70 g
12. 12 Leaf lettucepack 150 g ≈ $0.49 25 g
13. 13 Lemon≈ $4.65 per kg 15 g
14. 14 Olive oil 5 ml
15. 15 Salt 2 g
16. 16 Ground black pepper 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the chickpeas, dry them well, and blend with the onion², garlic³, cilantro⁴, cumin, salt, and pepper into a coarse, thick mixture.

2. Add the flour and baking powder, mix, and shape into 6 small balls or flattened patties.

3. Brush the falafel with oil and arrange in a single layer in the air fryer basket.

4. Cook at 190 °C for 12–14 minutes, turning after 7 minutes, until crusty and heated through.

5. Slice the tomato¹⁰, cucumber¹¹, and lettuce. Mix the yogurt with the lemon¹³ juice and a pinch of salt.

6. Warm the pita⁸ for 1 minute, cut it open, and fill with the vegetables, falafel, and yogurt sauce.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.