Falafel Sandwiches with Yogurt Sauce

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.

Prep Time

1:00

Hr:Mins

Total Time

1:00

Hr:Mins

Makes

8

sandwiches

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
  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.
Makes 8 sandwiches
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
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.

Nutrition Information:

1 Serving (1 Sandwich)
  • Calories 240
    • (Calories from Fat 50),
  • Total Fat 5g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 370mg;
  • Total Carbohydrate 39g
    • (Dietary Fiber 5g,
    • Sugars 3g),
  • Protein 10g;
Percent Daily Value*:
    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.