Falafel with Yogurt 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 cup dry garbanzo beans chick peas, sorted and rinsed
- 3 cups water
- 1/4 cup oil
- 1 clove garlic crushed
- 1 medium onion chopped
- 1/3 tablespoon parsley 1 sprig or about 1 teaspoon, chopped
- 1/4 teaspoon salt
- 2 teaspoons lemon juice
- 1/3 teaspoon hot pepper sauce
- 1 cup plain yogurt low-fat
- 1 medium onion chopped
- 4 whole wheat pita bread pockets
- 1/4 cup flour as needed
- tomatoes sliced (optional)
- lettuce optional
- bread crumbs optional - see note
Instructions
- Wash hands with soap and water.
- Put beans and water in large pot and soak by the overnight or quick-soak method.
- Cook until tender, about 2 hours. Add more water if necessary. Drain.
- Slowly heat oil and sauté garlic and 1 onion until tender (5 to 7 minutes).
- 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). 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 topped with yogurt.
Nutrition
Serving: 1sandwichCalories: 503kcalCarbohydrates: 69gProtein: 18gFat: 19gSaturated Fat: 3gCholesterol: 4mgSodium: 408mgPotassium: 622mgFiber: 12gSugar: 12gCalcium: 192mgIron: 5mg
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