Falafel with Yogurt Sandwich

Pita wrap with three falafel, lettuce, and yogurt.

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.

Course Main Course

Keyword All-Purpose Flour, Bread Crumbs, Dried Garbanzo Beans, Garlic, Hot Pepper Sauce, Lemon Juice, Lettuce, Onion, Parsley, Plain Yogurt, Salt, Tomatoes, Vegetable Oil, Whole Wheat Pita Bread

Dietary Need Vegetarian

Cooking Method Stovetop

Prep Time 10

Cook Time 2 10

Total Time 2 20

Servings

Calories 435kcal

Author United States Department of Agriculture

Equipment

Frying Pan

Ingredients

1 cup Garbanzo Beans Dried and rinsed
3 cups Water
1/4 cup Vegetable Oil
1 clove Garlic Crushed
1 Onion Medium, chopped
1 tsp Parsley Chopped
1/4 tsp Salt
2 tsp Lemon Juice
1/3 tsp Hot Pepper Sauce
1 cup Yogurt Low-Fat Plain
4 Whole Wheat Pitas
Flour
Tomatoes Sliced, optional
Lettuce Optional
Bread Crumbs Optional, see note

Instructions

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 onion until tender (5 to 7 minutes).
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.

Notes

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

Nutrition