If you love crispy, flavour-packed food, you’re going to want to add these to your meal rotation! These plant-based arayes are inspired by the traditional Middle Eastern dish, made with a savoury meaty filling tucked inside whole-wheat pita pockets and air-fried until golden and crispy.
The filling combines vegan grounds, lentils and toasted pumpkin seeds with warm spices, tomato paste, fresh parsley, lemon juice and a little pomegranate molasses for that delicious sweet-and-tangy flavour. The lentils add extra fibre, while the pumpkin seeds bring a subtle nuttiness and help bind everything together. Once stuffed into pita pockets and air-fried, the outside gets beautifully crispy while the inside stays juicy and flavourful.
As a dietitian, I love finding ways to add more plant-based protein and fibre to everyday meals without compromising on flavour. These arayes are a great example! They’re hearty, satisfying and perfect for a weeknight dinner, meal prep or even a fun appetizer to share. Serve them warm with your favourite dipping sauce and a little extra parsley. Trust me, you won’t want to stop at one!
Nutritional Benefits
These arayes bring together several plant-based ingredients that offer a great combination of protein, fibre and important micronutrients.
- High in plant-based protein: Beyond Meat and lentils provide a combination of plant-based protein to support muscle maintenance and repair. Pumpkin seeds contribute additional protein, too.
- Rich in fibre: Lentils and whole-wheat pita are excellent sources of dietary fibre, which supports digestive health, regularity and helps keep you feeling full and satisfied.
- A source of iron: Lentils, pumpkin seeds and Beyond Meat contribute iron, which plays an important role in oxygen transport and energy metabolism. The lemon juice provides vitamin C, which helps improve the absorption of plant-based iron.
- Rich in minerals: Pumpkin seeds are a source of magnesium, zinc and iron, all of which play important roles in supporting overall health.
- Healthy fats: Pumpkin seeds provide unsaturated fats, including polyunsaturated fats, which contribute to a balanced and nourishing meal.
Crispy Lentil Arayes with Coriander Tahini Sauce
Description
These crispy plant-based arayes are stuffed with a savoury, protein-packed filling of Beyond Meat, lentils and toasted pumpkin seeds, seasoned with warm spices, fresh herbs and pomegranate molasses, then air-fried until golden and crunchy.
Ingredients
Arayes
Creamy tahini dipping sauce
Instructions
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Grind the pumpkin seeds: Add the roasted pumpkin seeds to a food processor or spice grinder and pulse until finely ground. Set aside.
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Prepare the filling: In a large bowl, combine the vegan ground beef, cooked brown lentils, ground pumpkin seeds, tomato paste, olive oil, parsley, pomegranate molasses, lemon juice, soy sauce, asafoetida, cumin, smoked paprika, ground coriander, allspice, cinnamon, sumac, nutmeg and optional cayenne pepper. Season with salt and black pepper to taste.
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Mix and brown the filling: Using your hands, mix everything thoroughly until well combined. Heat a large skillet over medium heat and add the filling. Cook for 5–10 minutes, breaking it up as needed, until lightly browned and the flavours have come together. Remove from the heat and let cool slightly.
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Stuff the pitas: Cut each pita in half to create pockets. Gently open each pocket and generously stuff with the filling. Press the filling down firmly and spread it evenly inside, making sure the pockets are tightly packed without overfilling.
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Prepare the parsley oil: In a small bowl, mix olive oil with the finely chopped parsley. Brush the mixture generously over both sides of each stuffed pita.
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Pan-fry the arayes: Heat a large skillet over medium heat. Working in batches if needed, place the stuffed pitas in the pan and cook until golden and crispy. Start by browning both flat sides of the pita, then turn them onto their stuffed edges to brown the exposed filling. Continue turning until all sides are nicely crisped and golden.
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Make the coriander tahini sauce: Add the tahini, fresh coriander, parsley, Greek yogurt, lemon juice, asafoetida, water, salt, maple syrup and cumin to a blender. Blend until smooth and creamy. Add a little more water if needed to reach your desired consistency.
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Serve: Cut the arayes in half and serve warm with the creamy coriander tahini dipping sauce and if you’re like me some optional hot sauce!
Nutrition Facts
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 590kcal
- % Daily Value *
- Total Fat 22g34%
- Total Carbohydrate 60g20%
- Dietary Fiber 10g40%
- Sugars 6g
- Protein 34g68%
- Iron 10 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Optional: Crispy Cheese Crust
Want to take your arayes to the next level? Add a crispy cheese crust! Once the pitas are golden and crispy on all sides, heat a non-stick skillet over medium heat. Sprinkle a thin, even layer of grated Parmesan or mozzarella into the pan. Let the cheese melt and begin to crisp, then place an arayes on top with one flat side facing down. Cook for 1–2 minutes until the cheese forms a golden, crispy crust. Carefully lift out of the pan and repeat with the remaining arayes. Serve immediately while the cheese is still crispy!
