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Falafel with Yogurt Sandwich

Falafel with Yogurt Sandwich

190 Ratings
190 Ratings
Recipe Image
image of Falafel with Yogurt Sandwich
Makes: 4 servings
Total Cost: $$$$

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)
  • 1/3 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 onion (medium, 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. 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, with the remaining oil in skillet, until golden brown. Drain on paper towel.
  8. Combine yogurt with remaining onion.
  9. 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.

Learn more about:

Source:

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

Nutrition Information

Serving Size: 1 sandwich (480g)
Nutrients Amount
Total Calories 503
Total Fat 19 g
Saturated Fat 3 g
Cholesterol 4 mg
Sodium 408 mg
Carbohydrates 69 g
Dietary Fiber 12 g
Total Sugars 12 g
Added Sugars included 0 g
Protein 18 g
Vitamin D 0 mcg
Calcium 192 mg
Iron 5 mg
Potassium 622 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

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

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 cups
Grains 2 1/2 ounces
Protein Foods 2 1/2 ounces
Dairy 1/4 cups

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