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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

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.

Ingredients

Serving Size: 1 sandwich (480g)

NutrientsAmount
Total Calories503
Total Fat19 g
Saturated Fat3 g
Monounsaturated Fat7 g
Polyunsaturated Fat8 g
Linoleic Acid7 g
α-Linolenic Acid0.9 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol4 mg
Carbohydrates69 g
Dietary Fiber12 g
Total Sugars12 g
Added Sugars included0 g
Protein18 g
Minerals
Calcium192 mg
Potassium622 mg
Sodium408 mg
Copper563 mcg
Iron5 mg
Magnesium101 mg
Phosphorus372 mg
Selenium29 mcg
Zinc3 mg
Vitamins
Vitamin A11 mcg RAE
Vitamin B60.4 mg
Vitamin B120.3 mg
Vitamin C7 mg
Vitamin D0 mcg
Vitamin E2 mg
Vitamin K26 mcg
Folate237 mcg DFE
Thiamin0.4 mg
Riboflavin0.3 mg
Niacin2 mg
Choline71 mg

Source:

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