FALAFEL WITH YOGURT SAUCE

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

Falafel with Yogurt Sauce

Servings: 5

Keywords: falafel, yogurt

  • Prep Time: 15 mins
  • Cook Time: 10 mins
  • Total Time: 25 mins

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

    1. 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

    Nutrition Facts

    Serving Size: 1

    Serving Per Recipe: 5

    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.