Makes: 4 Servings

Falafel with Yogurt Sandwich

Falafel is a pan-fried patty made from ground garbanzo beans and spices. It makes a healthy and delicious sandwich when served with a seasoned yogurt dressing and fresh vegetables on whole wheat pita bread. Try this recipe for lunch or dinner.   

Prep time: 2 hours

Cook time: 25 minutes


  • 1 cup dry garbanzo beans (sorted and rinsed)
  • 3 cups water
  • 1/4 cup oil
  • 1 garlic (clove, crushed)
  • 1 onion (medium, chopped)
  • 1 teaspoon parsley (about 1 sprig)
  • 1/4 teaspoon salt
  • 2 teaspoons lemon juice
  • 1/3 teaspoon hot pepper sauce
  • 1 cup plain yogurt (low-fat)
  • 4 Whole Wheat Pita bread (pockets)
  • flour


  • tomatoes, sliced
  • lettuce
  • bread crumbs (to thicken batter if needed, up to 1 cup)
Serving Size: 1 Sandwich
Total Fat19 g
Saturated Fat3 g
Cholesterol4 mg
Sodium408 mg
Total Carbohydrate63 g
Dietary Fiber12 g
Total Sugars12 g
Added Sugars included0 g
Protein18 g


  1. Put beans and water in large pot and soak overnight or quick-soak method.
  2. Cook beans until tender, about 2 hours. Add more water if necessary. Drain.
  3. In a skillet, slowly heat oil and sauté garlic and 2/3 of the chopped onion until tender (5 to 7 minutes).
  4. In the large pot, combine and mash cooked beans, sautéed vegetables, parsley, salt, lemon juice and hot pepper sauce until smooth.
  5. With floured hands, form ovals with bean mixture – about 1/4 cup each. (If the mixture is too thin to hold together, gradually mix in bread crumbs until desired thickness is reached.) Roll in flour.
  6. Fry falafel, with the remaining oil in skillet, until golden brown. Drain on paper towel.
  7. Combine yogurt with remaining onion.
  8. Serve falafel in pocket bread with tomato and lettuce (if using) topped with yogurt.

Recipe Source: My Plate Kitchen

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