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Falafel with Yogurt Sandwich


Makes: 4 servings


1 cup dry garbanzo beans (chick peas, sorted and rinsed)
3 cups water
1/4 cup oil
1 garlic (clove, crushed)
1 onion (medium, chopped)
1/3 teaspoon parsley (1 sprig or about 1 teaspoon, chopped)
1/4 teaspoon salt
2 teaspoons lemon juice
1/3 teaspoon hot pepper sauce
1 cup plain yogurt (low-fat)
4 Whole Wheat Pita bread (pockets)


Put beans and water in large pot and soak by the overnight or quick-soak method.

Cook until tender, about 2 hours. Add more water if necessary. Drain.

Slowly heat oil and sauté garlic and onion until tender (5 to 7 minutes).

Mash cooked beans, sautéed vegetables, parsley, salt, lemon juice and hot pepper sauce until smooth.

With floured hands, form ovals with bean mixture (about 1/4 cup each). Roll in flour.

Fry falafel, with the remaining oil in skillet, until golden brown. Drain on paper towel.

Combine yogurt with remaining onion.

Serve falafel in pocket bread topped with yogurt.


If the batter is too moist, add breadcrumbs to make it thicker. It may take up to a cup of breadcrumbs.

Total Cost: $4.46
Serving Cost: $1.11

Source: Washington State WIC Program, The Bold and Beautiful Book of Bean Recipes - 2/2019