
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.
- 4 Servings
- Less than $3.00
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.
- 4 Servings
- Less than $3.00
Ingredients
- 1 cup dry garbanzo beans/chickpeas
- 3 cups water
- 1/4 cup oil
- 1 garlic clove
- 1 medium onion
- 1/3 tablespoon parsley
- 1/4 teaspoon salt
- 2 teaspoons lemon juice
- 1/3 teaspoon hot pepper sauce
- 1 cup plain yogurt, low-fat
- 1 medium onion
- 4 whole wheat pita bread
- 1/4 cup flour
- tomatoes
- lettuce
- bread crumbs
Steps
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.
Ingredients
Serving Size: 1 sandwich (480g)
Nutrients | Amount |
---|---|
Total Calories | 503 |
Total Fat | 19 g |
Saturated Fat | 3 g |
Monounsaturated Fat | 7 g |
Polyunsaturated Fat | 8 g |
Linoleic Acid | 7 g |
α-Linolenic Acid | 0.9 g |
Omega 3 - EPA | 0 mg |
Omega 3 - DHA | 0 mg |
Cholesterol | 4 mg |
Carbohydrates | 69 g |
Dietary Fiber | 12 g |
Total Sugars | 12 g |
Added Sugars included | 0 g |
Protein | 18 g |
Minerals | |
Calcium | 192 mg |
Potassium | 622 mg |
Sodium | 408 mg |
Copper | 563 mcg |
Iron | 5 mg |
Magnesium | 101 mg |
Phosphorus | 372 mg |
Selenium | 29 mcg |
Zinc | 3 mg |
Vitamins | |
Vitamin A | 11 mcg RAE |
Vitamin B6 | 0.4 mg |
Vitamin B12 | 0.3 mg |
Vitamin C | 7 mg |
Vitamin D | 0 mcg |
Vitamin E | 2 mg |
Vitamin K | 26 mcg |
Folate | 237 mcg DFE |
Thiamin | 0.4 mg |
Riboflavin | 0.3 mg |
Niacin | 2 mg |
Choline | 71 mg |
Source:
- The Bold and Beautiful Book of Bean Recipes
- Washington State WIC Program