Falafel Sandwich
Falafel is a pan-fried patty made from ground garbanzo beans (chickpeas) and Middle Eastern spices. It makes a healthy and delicious sandwich when served with a seasoned yogurt dressing and fresh onions on whole wheat pita bread. Try this recipe for lunch or dinner.
Ingredients
- 1/4 cup olive oil divided
- 1 medium onion chopped, divided
- 1 clove garlic minced
- 1 (15 oz.) can garbanzo beans drained, rinsed
- 1 tablespoon chopped fresh parsley
- 2 teaspoons lemon juice
- 1/3 teaspoon hot pepper sauce
- 1/4 teaspoon salt
- 1/4 cup all-purpose flour
- 1 cup lowfat plain Greek yogurt
- 4 whole wheat pitas
- 4 slices tomato
- 4 lettuce leaves
Instructions
- Heat 1 Tbsp. oil in skillet over medium heat. Add half of chopped onion and garlic. Cook 5-7 minutes, or until tender.
- In a large bowl, mash garbanzo beans. Add onions/garlic, parsley, lemon juice, hot pepper sauce and salt. Mix until smooth.
- With floured hands, form ovals with bean mixture (about 1/4 cup each). Roll in flour.
- Meanwhile heat 3 Tbsp. oil in skillet over medium-high heat. Add falafel and cook 2-3 minutes per side, or until golden brown. Remove and let drain on paper towel.
- Combine yogurt with remaining half of onion.
- Assemble pita by spreading yogurt sauce inside. Add tomato, lettuce and falafel.