Falafel Sandwiches with Yogurt Sauce
8 sandwiches
Equipment
- Saucepan 1-quart
- nonstick skillet 10-inch
Ingredients
- SANDWICHES
- 3 ⁄4 cup water
- 1 ⁄4 cup uncooked bulgur
- 1 can 15 oz garbanzo beans, drained, rinsed
- 1 ⁄4 cup chopped fresh cilantro
- 1 ⁄4 cup sliced green onions 4 medium
- 1 tablespoon all-purpose flour
- 3 tablespoons water
- 2 teaspoons ground cumin
- 3 ⁄4 teaspoon baking powder
- 1 ⁄2 teaspoon salt
- 2 cloves garlic finely chopped
- 2 tablespoons vegetable oil
- 4 pita pocket breads (6 inch), cut in half to form pockets
- 8 slices tomato
- 16 slices cucumber
- SAUCE
- 1 cup plain fat-free yogurt from 2-lb container
- 2 tablespoons chopped fresh mint leaves
- 1 ⁄4 teaspoon ground cumin
Instructions
- In 1-quart saucepan, heat 3⁄4 cup water to boiling.
- Stir in bulgur.
- Remove from heat; cover and let stand 30 minutes or until tender.
- Drain; set aside.
- Meanwhile, in food processor, combine beans, cilantro, onions, flour, 3 tablespoons water, the cumin, baking powder, salt and garlic.
- Process with on/off pulses 10 times or until well blended and coarsely chopped (mixture will be wet).
- Spoon mixture into large bowl.
- Stir bulgur into bean mixture.
- Divide mixture into 8 equal portions, about 1⁄4 cup each; shape each portion into 1⁄4-inch-thick oval-shaped patty.
- In 10-inch nonstick skillet, heat 1 tablespoon of the oil over medium heat.
- Place 4 patties in skillet; cook 8 minutes, turning once, until golden brown.
- Transfer patties to platter; cover with foil to keep warm.
- Repeat with remaining tablespoon oil and 4 patties.
- Meanwhile, stir together sauce ingredients.
- Spread 2 tablespoons sauce in each pita pocket.
- Fill each with tomato slices, cucumber slices and falafel patty.
Notes / Tips / Wine Advice:
Patties can be baked at 400°F for 20 minutes on a greased cookie sheet, turning once, but they won’t have the crisp crust that comes from cooking on the stovetop. The patties can also be served in regular burger buns.
Nutritional Information
Calories: 240 kcal