Falafel with Yogurt Sandwich
En Español
Serving Size: 1 sandwich
Yield: 4 servings
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Ingredients:
1 cup dry garbanzo beans (chick peas), sorted and rinsed
3 cups water
1/4 cup oil
1 clove garlic, crushed
1 large onion, chopped
1 sprig parsley, chopped
1/4 teaspoon salt
2 teaspoons lemon juice
1/3 teaspoon hot pepper sauce
1 cup plain yogurt
1 small onion, chopped
4 Pita bread pockets
flour |
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Instructions:
1. Put beans and water in large pot and soak by the overnight or quick-soak method.
2. Cook until tender, about 2 hours. Add more water if necessary. Drain.
3. Slowly heat oil and sauté garlic and onion until tender (5 to 7 minutes).
4. Mash cooked beans, sautéed vegetables, parsley, salt, lemon juice and hot pepper sauce until smooth.
5. With floured hands, form ovals with bean mixture (about 1/4 cup each). Roll in flour.
6. Fry falafel, with the remaining oil in skillet, until golden brown. Drain on paper towel.
7. Combine yogurt with remaining onion.
8. Serve falafel in pocket bread topped with yogurt. |
Cost:
Per Recipe: $ 3.21
Per Serving: $ 0.80 |
Source:
Adapted from:
The Bold and Beautiful Book of Bean Recipes
http://here.doh.wa.gov/materials/bold-and-beautiful-book-of-bean-recipes/15_BeanBook_E04L.pdf
Author:
Washington State WIC Program |
Categories:
General Healthy Eating
Eat Less Saturated Fats, Trans Fats and Cholesterol
Eat More Fruits and Vegetables
Middle Eastern
Vegetarian
Skillet
Stovetop/Hot Plate
Main Dish
Snacks/Sandwiches
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