Falafel with Yogurt Sandwich
Falafel is a pan-fried patty made from ground garbanzo beans and spices. It makes a healthy and delicious sandwich when served with a seasoned yogurt dressing and fresh vegetables on whole wheat pita bread. Try this recipe for lunch or dinner.
Prep Time: 2 hours
Cooking Time: 25 minutes
Servings: 4
Ingredients
- 1 cup dry garbanzo beans (sorted and rinsed)
- 3 cups water
- 1/4 cup oil
- 1 garlic (clove, crushed)
- 1 onion (medium, chopped)
- 1 teaspoon parsley (about 1 sprig)
- 1/4 teaspoon salt
- 2 teaspoons lemon juice
- 1/3 teaspoon hot pepper sauce
- 1 cup plain yogurt (low-fat)
- 4 Whole Wheat Pita bread (pockets)
- flour
Optional
- tomatoes, sliced
- lettuce
- bread crumbs (to thicken batter if needed, up to 1 cup)
Directions
- Put beans and water in large pot and soak overnight or quick-soak method.
- Cook beans until tender, about 2 hours. Add more water if necessary. Drain.
- In a skillet, slowly heat oil and sauté garlic and 2/3 of the chopped onion until tender (5 to 7 minutes).
- In the large pot, combine and mash cooked beans, sautéed vegetables, parsley, salt, lemon juice and hot pepper sauce until smooth.
- With floured hands, form ovals with bean mixture – about 1/4 cup each. (If the mixture is too thin to hold together, gradually mix in bread crumbs until desired thickness is reached.) Roll in flour.
- Fry falafel, with the remaining oil in skillet, until golden brown. Drain on paper towel.
- Combine yogurt with remaining onion.
- Serve falafel in pocket bread with tomato and lettuce (if using) topped with yogurt.
Nutrition Information
| Nutrients | Amount |
|---|---|
| Calories | 475 |
| Total Fat | 19 g |
| Saturated Fat | 3 g |
| Cholesterol | 4 mg |
| Sodium | 408 mg |
| Total Carbohydrates | 63 g |
| Dietary Fiber | 12 g |
| Total Sugars | 12 g |
| Added Sugars included | |
| Protein | 18 g |