Falafel Sandwiches Accompanied by Yogurt Sauce

Preparation Time: 1 Hour Start to Finish: one Hour Makes: 8 sandwiches

SANDWICHES

¾ cup water

¼ cup chopped fresh cilantro

¼ cup sliced green onions (4 medium)

¼ cup uncooked bulgur

1 can (15 oz) garbanzo beans, drained, rinsed

1 tablespoon all-purpose flour

3 tablespoons water

¾ teaspoon baking powder

½ teaspoon salt

2 teaspoons ground cumin

8 slices tomato

16 slices cucumbe

2 cloves garlic, finely chopped

4 pita (pocket) breads (6 inch), cut in half to form pockets

2 tablespoons vegetable oil r

SAUCE

¼ teaspoon ground cumin

1 cup plain fat-free yogurt

2 tablespoons chopped fresh mint leaves

1. In 1-quart saucepan, heat ¾ cup water to boiling. Stir in bulgur; erase from heat. Cover; permit stand about 30 minutes or until tender. Drain; set aside.

2. Meanwhile, in food processor, place beans, cilantro, onions, flour, 3 tablespoons water, 2 teaspoons cumin, the baking powder, salt and garlic. Cover; process with on-and-off pulses ten times or until well blended and coarsely chopped (mixture will be wet). Spoon mixture

into large bowl.

3. Stir bulgur into bean mixture. Divide mixture into 8 equal portions, about ¼ cup each; shape each fraction into oval patty, ¼ inch thick.

4. In 10-inch nonstick skillet, heat 1 tablespoon of the oil through medium heat. Add 4 patties; cook 8 minutes, turning once, until golden brown. Transfer patties to platter; cover with foil to keep warm. Repeat with remaining 1 tablespoon oil and 4 patties.

5. Meanwhile, in little bowl, stir together sauce ingredients. Spread 2 tablespoons sauce in each pita pocket half. Fill each with tomato slices, cucumber slices and falafel patty.

1 Sandwich: Calories 240 (Calories from Fat 50); Total Fat 5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 0mg; Sodium 370mg; Total Carbohydrate 39g (Dietary Fiber 5g); Protein 10g % Daily Value: Vitamin A 6%; Vitamin C 4%; Calcium 15%; Iron 15% Exchanges: 2½ Starch, ½ Vegetable, ½ Fat Carbohydrate Choices: 2½

Try This

The falafel patties could be baked at 400°F for 20 minutes on a greased cookie sheet turning once, but they are not going to have the crisp crust that comes from cooking on the stovetop.

Did You Like This Recipe? Then Share It with Your Friends!