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

Ingredients

  • 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

Optional:

  • tomatoes, sliced
  • lettuce
  • bread crumbs (to thicken batter if needed, up to 1 cup)
Serving Size: 1 Sandwich
 
NutrientsAmount
Calories475
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

Directions

  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

Share your creation today by sharing a picture to SNAP-Ed NY’s Instagram or Facebook page!

Submit your review
1
2
3
4
5
Submit
     
Cancel

Create your own review

Falafel with Yogurt Sandwich
Average rating:  
 0 reviews

You May Also Like

This material was funded by U.S. Department of Agriculture’s (USDA) Supplemental Nutrition Assistance Program (SNAP). In accordance with Federal civil rights law and USDA civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, religious creed, disability, age, political beliefs, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA.

Persons with disabilities who require alternative means of communication for program information (e.g. Braille, large print, audiotape, American Sign Language, etc.), should contact the Agency (State or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339. Additionally, program information may be made available in languages other than English.

To file a program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, (AD-3027) found online at: How to File a Complaint, and at any USDA office, or write a letter addressed to USDA and provide in the letter all of the information requested in the form. To request a copy of the complaint form, call (866) 632-9992. Submit your completed form or letter to USDA:

U.S. Department of Agriculture
Office of the Assistant Secretary for Civil Rights
1400 Independence Avenue, SW
Washington, D.C. 20250-9410;
fax: (202) 690-7442; or
email: program.intake@usda.gov.

This institution is an equal opportunity provider.
Click to view the Full Nondiscrimination Statement

Translate »