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Baked Falafel Sandwich Recipe

by Jackie Alpers on March 6, 2011

Ever since I went to yoga (once – last week), I’ve been having a hankering for a falafel sandwich. On the way home from the class I stopped at a middle eastern sandwich shop and was disappointed, so today I decided to make my own. I knew I wanted the sandwich to be healthy, with the falafel baked, not fried. So after a little internet research on how to construct a baked falafel, I came up with this recipe. It makes 3 sandwiches with two falafels each.

I 15 oz. can organic garbanzo beans
1/2 small onion, finely chopped, about 3 T.
2-3 garlic cloves, finely chopped
Juice of 1/2 lemon
1 tsp. good olive oil
1 T. fresh cilantro chopped
2 T. fresh parsley, chopped
1 tsp. coriander
1 tsp. cumin
1 tsp. chili flakes or to taste
Salt and pepper to taste
2 T. flour
1 tsp. baking powder

Preheat oven to 400 degrees. Drain and rinse the garbanzo beans. Put in a medium sized bowl and smash with a fork, or mash with a mallet. Add the rest of the ingredients and mix well. Form into small balls, about 1 1/2″ in diameter and slightly flatten. Place onto an oiled baking pan. Bake for 15 minutes on each side, until nicely browned on both side.

For the sandwich:
Three whole wheat pitas
Greek nonfat yogurt
Nonfat feta cheese
Hot sauce – I like Frank’s

Warm each pita for a couple of minutes, spread with Greek yogurt, shake on some hot sauce and sprinkle feta on top.

Serve topped with any combination of the following and the falafel:

Sliced yellow banana peppers
Romaine lettuce
Cucumbers – sliced thin
Greek olives – pitted
Chopped tomatoes

Enjoy!

 

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