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Falafel with Yogurt Sandwich

Falafel with Yogurt Sandwich

Cost $10, save $5

Source: Recommended by CookPal

  • 180 Min
  • 4 Servings
  • $10

INGREDIENTS

  • Main 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

1

Wash hands with soap and water.

2

Put beans and water in a large pot and soak using the overnight or quick-soak method.

3

Cook until tender, approximately 2 hours. Add more water if necessary. Drain.

4

Slowly heat oil and sauté garlic and 1 onion until tender (5 to 7 minutes).

5

Mash cooked beans, sautéed vegetables, parsley, salt, lemon juice, and hot pepper sauce until smooth.

6

With floured hands, form ovals with bean mixture (about 1/4 cup each). Roll in flour.

7

Fry falafel using the remaining oil in a skillet until golden brown. Drain on paper towel.

8

Combine yogurt with the remaining onion.

9

Serve falafel in pita bread topped with yogurt, tomatoes, and lettuce.

NUTRIENTS

Per 1 serving

🔥

503

Calories

  • 18
    Protein
  • 69
    Carbs
  • 19
    Fats

💡 For a crispier texture, fry the falafel at medium heat to ensure even cooking.Add pickles or cucumbers for extra crunch and flavor.If the mixture is too soft to form patties, chill it in the refrigerator for 30 minutes.Fry only a few falafel patties at a time to maintain oil temperature.