Falafel (no frying required)

1/3c bulgur wheat
2 garlic cloves
halved 1 (19oz) chick peas
drained 1 small onion
chopped 1c cubed w/w bred
2T lemon juice
1t cumin
1/2t ground coriander
1/4 t salt
pepper hot pepper sauce
1/2c parsley
2T oil
2 whole wheat pita breads
Topping:
1/2c yoghurt
1t lemon juice
2 small cloves garlic minced
2 tomatoes chopped
1 small onion
sliced 4 lettuce leaves

In bowl pour about 2c boiling water over bulgur; let stand 30 minutes. Drain squeeze out excess moisture.
In food processor mince garlic. Add bulgur chick peas, onion, bread lemon juice, cumin, coriander, salt, pepper and hot pepper sauce. Puree for 1 minute until smooth. Blend in parsley.

Scoop 12 mounds each 1/4c, onto well-greased baking sheet, flatten into patties about 1/2" thick. Bake 400x oven for 20 minutes turning halfway through. Brush patties with oil broil for 2 minutes per sides or until golden and crispy. (Recipe can be prepared to this point cooled, covered and refrigerated for up to 2 days; reheat covered in 400xoven for 10 minutes, or until hot.
Topping: Combine yoghurt lemon juice and garlic, set aside.
Cut each pita in half open. Nestle each patty into pouch with tomatoes onion and lettuce. Drizzle with sauce.
4 servings: 420 cal
10g fat, 5 chol.