FALAFEL WITH YOGURT SAUCE

Name: Falafel with Yogurt Sauce
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 5
Cuisine: American
Ingredients: 2 15 oz. cans garbanzo beans, drained; 1.5 cups fat-free Greek yogurt; 1 onion - chopped; 1 cup fresh cilantro - chopped; 6 crushed garlic cloves; 2 tablespoons lemon juice; 0.5 teaspoon cayenne pepper; 2 teaspoons ground cumin; 1 egg; 3 tablespoons olive oil; 2 tablespoons flour plus 1/3 cup for making patties; 5 whole wheat pita breads, cut in half; 1 cup finely chopped kale; 1 tomato - sliced

[[ recipeID=recipe-7kfwu35qh, title=Falafel with Yogurt Sauce ]]

Ingredients

Instructions

Ingredients

2 15 oz. cans garbanzo beans, drained
1 ½ cups fat-free Greek yogurt
1 onion - chopped
1 cup fresh cilantro - chopped
6 crushed garlic cloves
2 tablespoons lemon juice
½ teaspoon cayenne pepper
2 teaspoons ground cumin
1 egg
3 tablespoons olive oil
2 tablespoons flour plus 1/3 cup for making patties
5 whole wheat pita breads, cut in half
1 cup finely chopped kale
1 tomato - sliced

Instructions

Combine yogurt, 1/4 cup cilantro, 1/4 cup onion, 2 garlic cloves, 1/4 teaspoon cayenne pepper, and lemon juice. Season to taste with salt and peeper. Refrigerate for an hour or up to a day. In a food processor, blend garbanzo beans, 3/4 cup onions, 3/4 cup cilantro, 4 garlic cloves, 1/4 teaspoon cayenne pepper, 2 teaspoons cumin, 2 tablespoons flour, and the egg. Mix until a coarse paste forms. Shape into 1/2 inch thick patties coated with flour on both sides. Place oil in a large skillet and cook patties until golden brown, about 6-8 minutes per side. Serve inside pita topped with yogurt mixture, tomato, and shredded kale. Click for larger image

Amount Per Serving
Calories 320
% Daily Value*
Total Fat 13.4g		20%
Saturated Fat 2.3g		11%
Trans Fat 0g
Sodium 217mg		9%
Total Carbohydrate 37.6g		12%
Dietary Fiber 7.1g		28%
Sugars 11g
Protein 16g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

We have a vegetarian meal at least once a week at my house. The patties can be made ahead and then cooked right before serving. You can add any other favorite sandwich accompaniments such as pickles or banana peppers.