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Falafel Sandwiches with Yogurt Sauce

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

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  • Prep Time 60 min
  • Total Time 60 min
  • Servings 8

Sandwiches

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

Sauce

1
cup Yoplait® Fat Free plain yogurt (from 2-lb container)
2
tablespoons chopped fresh mint leaves
1/4
teaspoon ground cumin

SAVE ON THIS RECIPE!

LOCATION

Directions

  • 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.
  • 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.
  • 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.
  • 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.
  • 5 Meanwhile, in small bowl, mix sauce ingredients.
  • 6 To serve, spread 2 tablespoons sauce in each pita pocket. Fill each with cucumber, tomato and falafel patty.

EXPERT TIPS

Expert Tips

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.

The patties can be served in hamburger buns instead of pita bread.

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View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Sandwich
Calories
240
(
Calories from Fat
50),
% Daily Value
Total Fat
5g
5%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
370mg
370%;
Total Carbohydrate
39g
39%
(Dietary Fiber
5g
5%
  Sugars
3g
3%
),
Protein
10g
10%
;
% Daily Value*:
Vitamin A
6%;
Vitamin C
4%;
Calcium
15%;
Iron
15%;
Exchanges:
2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
Yoplait is a registered trademark of YOPLAIT MARQUES (France) used under license.

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© 2014 ®/TM General Mills All Rights Reserved

Nutrition information is calculated at the time recipes are created. We do not include optional ingredients in our calculations.
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