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.

Yield

4 servings

Serving size

1 sandwich (480g)

Rating

3.21 of 5 (193 ratings)

Food groups

• Dairy: 1/4 cups
• Grains: 3 ounces
• Vegetables: 1 cups

Ingredients

• 1 cup dry garbanzo beans/chickpeas (sorted and rinsed)
• 3 cups water
• 1/4 cup oil
• 1 garlic clove (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)

Directions

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

Nutrition per serving

Notes

If the batter is too moist, add breadcrumbs to make it thicker. It may take up to a cup of breadcrumbs.

Recipes you may also like

• Salmon Burgers and Sweet Potato Oven Fries
• Picadillo
• Zingy Lemon Chicken Pasta
• Food Group Funny Face
• Pasta with Greens, Beans, and Chicken
• Pasta Bolognese
• Fiesta Lettuce Wraps and Pepper Boats
• Beef & Potatoes

Source

Recipe by: The Bold and Beautiful Book of Bean Recipes — Washington State WIC Program

Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/falafel-yogurt-sandwich. Federal works are public domain in the United States.