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.

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 Tsp parsley (about 1 sprig)
• 1/4 Tsp salt
• 2 Tsp lemon juice
• 1/3 Tsp 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

Step 1

Put beans and water in large pot and soak overnight or use the quick-soak method.

Step 2

Cook beans until tender, about 2 hours. Add more water if necessary. Drain.

Step 3

In a skillet, slowly heat oil and sauté garlic and 2/3 of the chopped onion until tender (5 to 7 minutes).

Step 4

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.

Step 5

Fry falafel, with the remaining oil in skillet, until golden brown. Drain on paper towel.

Step 6

Combine yogurt with remaining onion. Serve falafel in pocket bread with tomato and lettuce (if using) topped with yogurt.

Utensils Needed

• Cutting board
• Sharp knife
• Measuring cups
• Measuring spoons
• Large pot
• Colander
• Large skillet
• Potato masher or fork
• Plate
• Small bowl
• Spatula
• Tongs

NUTRITION FACTS

Serving Size: 1 Sandwich

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	0 g
Protein	18 g