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 Garbanzo Beans Dried and rinsed
- 3 cups Water
- 1/4 cup Vegetable Oil
- 1 clove Garlic Crushed
- 1 Onion Medium, chopped
- 1 tsp Parsley Chopped
- 1/4 tsp Salt
- 2 tsp Lemon Juice
- 1/3 tsp Hot Pepper Sauce
- 1 cup Yogurt Low-Fat Plain
- 4 Whole Wheat Pitas
- Flour
- Tomatoes Sliced, optional
- Lettuce Optional
- Bread Crumbs Optional, see note
Equipment
- Frying Pan
Instructions
- 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 onion until tender (5 to 7 minutes).
- 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.
Notes
- If the batter is too moist, add breadcrumbs to make it thicker. It may take up to a cup of breadcrumbs.
Nutrition
Nutrition Facts
Falafel with Yogurt Sandwich
Serving Size
1 sandwich
Amount per Serving
Calories
435
Calories from Fat 189
% Daily Value*
Fat
21
g
32
%
Saturated Fat
2
g
13
%
Trans Fat
1
g
Polyunsaturated Fat
6
g
Monounsaturated Fat
12
g
Cholesterol
4
mg
1
%
Sodium
564
mg
25
%
Potassium
189
mg
5
%
Carbohydrates
49
g
16
%
Fiber
5
g
21
%
Sugar
7
g
8
%
Protein
15
g
30
%
Vitamin A
48
IU
1
%
Vitamin C
5
mg
6
%
Calcium
117
mg
12
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword All-Purpose Flour, Bread Crumbs, Dried Garbanzo Beans, Garlic, Hot Pepper Sauce, Lemon Juice, Lettuce, Onion, Parsley, Plain Yogurt, Salt, Tomatoes, Vegetable Oil, Whole Wheat Pita Bread