Pita with Falafel & Guacamole
The bite that holds this pita together comes from one clove of raw garlic mashed into half an avocado. That guacamole lines the warm whole wheat pita, then sautéed falafel, bell pepper, onion, and a pile of fresh arugula go on top.
15 minutes, one person, and 17 grams of fiber from the chickpea falafel, whole wheat, and avocado together. Bell pepper strips on the side for crunch.
Ingredients
- pita, whole wheat 1
- red onion 0.5
- bell pepper 1
- olive oil 1 tablespoon
- falafel 3 pieces
- cucumber 0.25
- avocado 0.5
- garlic 1 clove
- arugula 1 handful
Method
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Bake the pita according to the package instructions in the oven.
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Slice the onion into half rings. Dice half of the bell pepper and cut the other half into strips.
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Set the bell pepper strips aside. Heat the oil in a frying pan and sauté the onion and diced bell pepper for about 5 minutes.
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Add the falafel balls to the pan and cook for 4-5 minutes on low heat. Meanwhile, slice the cucumber into thin rounds.
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Mash the avocado and finely chop the garlic. Mix them together in a bowl with some salt and pepper.
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Cut open the pita. Spread both sides of the bread with the avocado mixture, then stuff it with the onion, diced bell pepper and falafel from the pan. Top it off with the arugula.
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Serve the pita bread with the bell pepper strips on the side.
Squeeze lemon juice over the guacamole right before assembling. The acid brightens the garlic, keeps the avocado from browning, and balances the richness of the falafel.
Why This Works
Behind this recipe
Is 16 grams of protein enough for a meal?
It is lower than many FitChef meals, which typically land between 30 and 50 grams. The protein here comes from the chickpea-based falafel and the whole wheat pita. If that is not enough for your goals, a side of Greek yogurt or an extra falafel ball adds roughly 5-10 grams without changing the prep.
Why is the garlic raw in this recipe?
The garlic is mashed straight into the avocado without cooking. Raw crushed garlic produces allicin — a compound that research found is destroyed within 60 seconds of heat. By skipping the pan entirely, this guacamole preserves what most recipes cook away. If raw garlic tastes too sharp, let the guacamole sit for a few minutes before assembling — the avocado mellows the edge.
Read the full evidence reviewCan I meal prep this?
The falafel and sautéed vegetables hold up for 2-3 days in the fridge. The guacamole is the weak link — avocado browns fast once mashed. Prep the falafel, onion, and bell pepper ahead. Make the guacamole fresh when you assemble. A squeeze of lemon on top slows browning if you need a head start.
