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Falafel Sandwiches with Yogurt Sauce

Falafel Sandwiches with Yogurt Sauce
  • Prep 60 min
  • Total 60 min
  • Servings 8
These gyro-style sandwiches, made with Progresso® chick peas and served in pita breads, bring Middle Eastern flavor to mealtime.
Updated September 14, 2011
Make With
Make With
Gold Medal Flour

Ingredients

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

Steps

  • 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.

  • 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 Facts

Serving Size: 1 Sandwich
Calories
240
Calories from Fat
50
Total Fat
5g
8%
Saturated Fat
1g
4%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
370mg
16%
Potassium
360mg
10%
Total Carbohydrate
39g
13%
Dietary Fiber
5g
21%
Sugars
3g
Protein
10g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
4%
4%
Calcium
15%
15%
Iron
15%
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 Choice
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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