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Falafel with Yogurt Sandwich

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Falafel with Yogurt Sandwich
En Español

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  • Makes: 4 servings

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 garlic (clove, crushed)
  • 1 onion (medium, chopped)
  • 1 teaspoon 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 onion (medium, chopped)
  • 4 Whole Wheat Pita bread (pockets)
  • flour
  • tomatoes, sliced (optional)
  • lettuce (optional)
  • bread crumbs (optional (see note))

Directions

  1. Put beans and water in large pot and soak by the overnight or quick-soak method.
  2. Cook until tender, about 2 hours. Add more water if necessary. Drain.
  3. Slowly heat oil and sauté garlic and onion until tender (5 to 7 minutes).
  4. Mash cooked beans, sautéed vegetables, parsley, salt, lemon juice and hot pepper sauce until smooth.
  5. With floured hands, form ovals with bean mixture (about 1/4 cup each). Roll in flour.
  6. Fry falafel, with the remaining oil in skillet, until golden brown. Drain on paper towel.
  7. Combine yogurt with remaining onion.
  8. 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.

Source: Washington State WIC Program, The Bold and Beautiful Book of Bean Recipes

Nutrition Information

Serving Size: 1 sandwich (480g)
Nutrients Amount
Total Calories 475
Total Fat 19 g
Saturated Fat 3 g
Cholesterol 4 mg
Sodium 408 mg
Carbohydrates 63 g
Dietary Fiber 12 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 18 g
Vitamin D 0 mcg
Calcium 190 mg
Iron 5 mg
Potassium 614 mg
N/A - data is not available
Nutrients Amount
Total Calories 475
Total Fat 19 g
Saturated Fat 3 g
Monounsaturated Fat 7 g
Polyunsaturated Fat 8 g
Linoleic Acid 7 g
α-Linolenic Acid 1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 4 mg
Carbohydrates 63 g
Dietary Fiber 12 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 18 g
Minerals
Calcium 190 mg
Potassium 614 mg
Sodium 408 mg
Copper 551 mcg
Iron 5 mg
Magnesium 100 mg
Phosphorus 363 mg
Selenium 26 mcg
Zinc 3 mg
Vitamins
Vitamin A 11 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 7 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 26 mcg
Folate 214 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 70 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cup
Grains
2 ounces
Protein Foods
2 1/2 ounces
Dairy
1/4 cups

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