These quick and tasty Greek delights are packed with nutrients and lighter than traditional falafel. No oil and fresh herbs really make this dish pop. I used the oven, but if you have an air fryer that would work even better.

Ingredients

• 1 cup dried chickpeas, soaked in water for 24 hours, then drained and patted dry. You cannot use canned chickpeas, it will be too mushy
• 1/2 cup sweet yellow onion, chopped
• 1 tsp lemon zest
• 1 tsp lemon juice
• 1 tsp ground cumin
• 1 tsp ground coriander
• 3/4 tsp sea salt
• 1/4 tsp baking powder
• 1 cup fresh cilantro leaves
• 1 cup fresh parsley leaves

Directions

1. Preheat oven to 400 degrees F and line a baking sheet with parchment paper
2. Place all the ingredients in a large food processor and pulse until well combined but not pureed. Use a spatula to scrape down the sides of the bowl as needed.
3. Form the mixture into little patties (don’t pack them too tight or they will be dense). If they aren’t holding together, put the mixture back into the food processor for a few more pulses.
4. Place the patties on the baking sheet and spray with cooking spray. If you need to add more calories because of higher training loads, drizzle them with olive oil. Bake for 14 minutes, flip and bake for 10-12 more minutes until golden brown.
5. Assemble in pitas with a slather of hummus, diced veggies like tomatoes, cucumber and lettuce, and generous drizzle of tahini.

Athlete Benefits

• Chickpeas contain a soluble fiber called raffinose, a type of oligosaccharide that is fermented in the large intestine by beneficial bacteria called Bifidobacterium.
• Cilantro has been shown to lower anxiety and improve sleep as well as settle digestive upset.
• Parsley is rich in vitamins A, K, and C and supports heart, kidney, and bone health.
• Onions and garlic have potent anti-inflammatory properties and may decrease triglycerides.