Falafel Sandwiches with Yogurt Sauce

Name: Falafel Sandwiches with Yogurt Sauce
Prep time: 45 min
Cook time: 15 min
Total time: 1 h
Cuisine: Middle Eastern
Ingredients: 3/4 cup water; 1/4 cup uncooked bulgur; 1 can (15 oz) Progresso™ chick peas (garbanzo beans), drained, rinsed; 1/4 cup chopped fresh cilantro; 4 medium green onions, sliced (1/4 cup); 1 tablespoon Gold Medal™ all-purpose flour; 3 tablespoons water; 2 teaspoons ground cumin; 3/4 teaspoon baking powder; 1/2 teaspoon salt; 2 cloves garlic, finely chopped; 4 pita (pocket) breads (6 inch), cut in half to form pockets; 2 tablespoons vegetable oil; 16 slices cucumber; 8 slices tomato; 1 cup plain fat-free yogurt; 2 Tbsp chopped fresh mint leaves; 1/4 tsp ground cumin

6 steps

Prep:45minCook:15min

These gyro-style sandwiches, made with chick peas and served in pita breads, bring Middle Eastern flavor to mealtime. 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.

Updated at: Thu, 17 Aug 2023 13:17:23 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories201.8 kcal (10%)

Total Fat5 g (7%)

Carbs32.2 g (12%)

Sugars4.2 g (5%)

Protein7.7 g (15%)

Sodium457.9 mg (23%)

Fiber3.8 g (14%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

Sandwiches

¾ cupwater

¼ cupbulgur

uncooked

1 x 15 ozcan chick peas

garbanzo beans, drained, rinsed

¼ cupfresh cilantro

chopped

¼ cupgreen onions

medium, sliced

1 tablespoonall-purpose flour

3 tablespoonswater

2 teaspoonsground cumin

¾ teaspoonbaking powder

½ teaspoonsalt

2cloves garlic

finely chopped

4pita breads

pocket, 6 inch, cut in half to form pockets

2 tablespoonsvegetable oil

16 slicescucumber

8 slicestomato

Sauce

1 cupplain fat-free yogurt

2 Tbspfresh mint leaves

chopped

¼ tspground cumin

Instructions

Step 1

In 1-quart saucepan, heat 3/4 cup water to boiling. Stir in bulgur; remove from heat. Cover; let stand 30 minutes or until tender. Drain; set aside.

Step 2

Meanwhile, in food processor, place chick peas, cilantro, onions, flour, 3 tablespoons water, the cumin, baking powder, salt and garlic. Cover; process, using quick on-and-off pulses 10 times or until well blended and coarsely chopped (mixture will be wet). Spoon mixture into large bowl.

Step 3

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.

Step 4

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 to keep warm. Repeat with remaining 1 tablespoon oil and 4 patties.

Step 5

Meanwhile, in small bowl, mix sauce ingredients.

Step 6

To serve, spread 2 tablespoons sauce in each pita pocket. Fill each with cucumber, tomato and falafel patty.