Falafel Sandwiches with Yogurt Sauce

Name: Falafel Sandwiches with Yogurt Sauce
Prep time: 1 h
Total time: 1 h
Yield: 8
Cuisine: Middle Eastern
Ingredients: 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; 1 cup Yoplait® Fat Free plain yogurt (from 2-lb container); 2 tablespoons chopped fresh mint leaves; 1/4 teaspoon ground cumin

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Betty Crocker Kitchens

Updated Sep 14, 2011

Falafel Sandwiches with Yogurt Sauce

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Prep Time 60 min
Total 60 min
Servings 8
Ingredients 18

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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

Make With

Gold Medal Flour

Instructions

Step
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.
Step
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.
Step
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.
Step
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.
Step
5

Meanwhile, in small bowl, mix sauce ingredients.
Step
6

To serve, spread 2 tablespoons sauce in each pita pocket. Fill each with cucumber, tomato and falafel patty.

Nutrition

240 Calories

5g Total Fat

10g Protein

39g Total Carbohydrate

3g Sugars

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;