Falafel Sandwich
| Prep Time | 30 minutes |
| Cook Time | 30 minutes |
| Servings |
servings --- 1 sandwich
|
Ingredients
- Falafel Patties
- Nonstick cooking spray
- 1 small onion finely chopped
- 1 tablespoon curry powder
- 1/4 teaspoon cayenne pepper
- 2 tablespoons minced cilantro
- 2 tablespoons minced garlic divided
- 2 tablespoons minced parsley divided
- 1 tablespoons Olive Oil
- 2 15 ounce cans chickpeas rinsed and drained
- 1 1/2 tablespoons whole-wheat or all-purpose flour
- 2 teaspoons baking powder
- 1/4 teaspoon salt or salt substitute
- 1/2 teaspoon ground black pepper
- 1 tablespoon sesame seeds
- Sauce
- 1 cup fat-free plain Greek yogurt
- 1/4 cup tahini
- Sandwich
- 4 whole-wheat pita pockets cut in half
- 2 large tomatoes cut each into 8 slices
- 1/2 small red onion thinly sliced
Ingredients
|
Instructions
- Preheat the oven to 425° F. Line a large baking sheet with parchment paper. Coat with cooking spray. Set aside.
- In a blender, or food processor, add the curry powder, onion, cayenne pepper, cilantro, 1 tablespoon of the garlic, 1 tablespoon of the parsley, and the olive oil. Blend into a paste. Add the chickpeas and pulse until the beans are chopped and mixed into the onion paste. Do not blend the beans into a paste --- the falafel should be slightly chunky. Add the baking powder, flour, salt, and black pepper. Pulse until just incorporated. Refrigerate the falafel mixture for 20 minutes.
- In a small mixing bowl add the yogurt, tahini, 1 Tbsp. of garlic, and 1 Tbsp. of parsley and whisk. Refrigerate the yogurt sauce until ready to use.
- Roll the falafel mixture into 16 balls, each containing about 2 Tbsp. of mix. Place the falafel balls on the baking sheet, spray with cooking spray, and sprinkle with sesame seeds.
- Bake the falafel on the bottom rack of the oven for 15 minutes. Turn the oven down to 350° F, move the baking sheet to the top rack, and bake an additional 15 minutes. Remove from oven and let sit for 3-5 minutes.
- Place two falafel balls into a halved whole-wheat pita. Add 2 Tbsp. of the yogurt-tahini sauce, 2 slices of tomato, and 3 to 4 slices of red onion.
Recipe Notes
400 Calorie Meal
One Falafel Sandwich, ½ cup fat-free cottage cheese, and 6 whole raw almonds.
500 Calorie Meal
One Falafel Sandwich, ½ cup fat-free cottage cheese, one orange or any fruit from the 50-claorie list, and 16 whole raw almonds, or 8 walnut halves.
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