Falafel-Spiced Chickpea Pita Pockets
By :The Ultimate Healthy Instant Pot Cookbook by Coco Morante
instant pot recipe, instant pot chickpea recipe, instant pot falafel recipe
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Falafel is traditionally deep-fried, but here I pressure-cook the chickpeas, then sauté them in a falafel-inspired mix of spices for a much healthier result. The chickpeas come out of the skillet a little crisp, a little chewy, and totally delicious when tucked into pita pockets full of vegetables and creamy tahini dressing. Top the chickpeas with whatever spicy condiment you like best. My favorites are Moroccan harissa (a complex, dark red spice paste) Middle Eastern zhoug (a piquant, bright green cilantro-chile blend), and Indonesian sambal oelek (aka chile paste).
instant pot recipe, instant pot chickpea recipe, instant pot falafel recipe
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Prep Time 10 hours
Cook Time 35 minutes
Servings
6 servings
Ingredients
  • 1 cup dried chickpeas
  • 4 cups Water
  • 1 tsp fine sea salt
  • 1 tbsp extra-virgin olive oil
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp fine sea salt
  • 1/4 tsp freshly ground black pepper
  • 4 Persian cucumbers sliced
  • 1 head romaine lettuce shredded
  • 2 tomatoes thinly sliced
  • 1/2 small red onion thinly sliced
  • 6 whole-wheat pitas warmed and split
  • 3/4 cup tahini dressing for serving
  • Harissa zhoug, or sambal oelek, for serving (optional)
Prep Time 10 hours
Cook Time 35 minutes
Servings
6 servings
Ingredients
  • 1 cup dried chickpeas
  • 4 cups Water
  • 1 tsp fine sea salt
  • 1 tbsp extra-virgin olive oil
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp fine sea salt
  • 1/4 tsp freshly ground black pepper
  • 4 Persian cucumbers sliced
  • 1 head romaine lettuce shredded
  • 2 tomatoes thinly sliced
  • 1/2 small red onion thinly sliced
  • 6 whole-wheat pitas warmed and split
  • 3/4 cup tahini dressing for serving
  • Harissa zhoug, or sambal oelek, for serving (optional)
instant pot recipe, instant pot chickpea recipe, instant pot falafel recipe
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Rating: 0
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Instructions
  1. Combine the chickpeas, water, and salt in the Instant Pot and stir to dissolve the salt. Secure the lid and set the Pressure Release to Sealing. Select the Bean/Chili, Pressure Cook, or Manual and set the cooking time for 15 minutes at high pressure. Next, select the Timer or Delay function and set the time delay for 10 to 12 hours. (When the soaking time is complete, the pot will take about 10 minutes to come up to pressure before the cooking program begins.)
  2. When the cooking program ends, let the pressure release for at least 15 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and, wearing heat-resistant mitts, lift out the inner pot and drain the chickpeas in a colander, then transfer them to a medium bowl.
  3. Add 1 1/2 tsps of the oil, the cumin, coriander, onion powder, garlic powder, salt, and pepper and toss to coat the chickpeas evenly with the oil and spices.
  4. Heat the remaining 1 1/2 tsp oil in a skillet over medium-high heat. Add the chickpeas and sauté. for 8 to 10 minutes, until the chickpeas are slightly browned and the spices are aromatic and toasted but not burned. Remove from the heat.
  5. Tuck the cucumbers, lettuce, tomatoes, and onion into the pitas, then spoon 1/2 cup of the warm chickpeas into each pocket. Drizzle each filled pita with 2 tbsp tahini dressing and with hot sauce to taste. Serve the pita pockets while the chickpeas are warm.
Recipe Notes

Nutrition Information
Per serving (pita, vegetables, chickpeas, and tahini sauce): 363 calories, 15 grams fat,
58 grams carbohydrates, 18 grams fiber, 14 grams protein

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