Falafel Sandwiches Recipe

Looking for an easy Falafel Sandwiches recipe? Learn how to make Falafel Sandwiches using healthy ingredients.


Submitted by slesle

Makes 5 servings



A lighter, baked version of falafel served on whole-wheat pitas with tomatoes, cucumbers, and a yogurt-tahini sauce.

Recipe Ingredients for Falafel Sandwiches

1 cup dried chickpeas (garbanzo beans)
1/2 cup green onions, chopped
1/2 cup fresh parsley, chopped
1 teaspoon baking powder
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon baking soda
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
1 whole-wheat pita bread, torn into large pieces
1 garlic clove, chopped
3 large egg whites
1 Cooking spray
5 whole-wheat pita bread
2 cucumbers
5 small tomatoes
8 ounce low-fat plain yogurt
1 tablespoon tahini

Recipe Directions for Falafel Sandwiches

  1. To prepare falafel, sort and wash chickpeas, and place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours or overnight. Drain.

  2. Preheat oven to 350.

  3. Combine chickpeas and next 11 ingredients (through garlic) in a food processor; pulse 8 to 10 times or until finely chopped. Spoon mixture into a bowl. Add egg whites to chickpea mixture, and stir well. Let stand 15 minutes.

  4. Divide mixture into 24 equal portions, shaping each into a 1/3-inch-thick patty. Place patties on a baking sheet coated with cooking spray. Bake at 350 for 10 minutes or until lightly browned.

  5. In a small bowl, combine yogurt and tahini. Serve falafel with tomatoes, cucumbers, and yogurt-tahini sauce stuffed inside a pita half.

Categories

Beans, Main Dish

Nutrition Facts
Serving Size 415.6g
Amount Per Serving
Calories
451
Calories from Fat
66
% Daily Value*
Total Fat
7.3g
11%
Saturated Fat
1.3g
6%
Trans Fat
0.0g
Cholesterol
3mg
1%
Sodium
795mg
33%
Potassium
1199mg
34%
Total Carbohydrates
80.5g
27%
Dietary Fiber
15.2g
61%
Sugars
12.9g
Protein
22.3g
Vitamin A 32% Vitamin C 45%
Calcium 24% Iron 37%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in dietary fiber
  • High in manganese
  • High in phosphorus
  • High in selenium
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