Falafel with Yogurt Sandwich
Falafel is a pan-fried patty made from ground garbanzo beans (chickpeas) and Middle Eastern spices. It makes a healthy and delicious sandwich when served with a seasoned yogurt dressing and fresh onions on whole wheat pita bread. Try this recipe for lunch or dinner.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1 sandwich (480g)
543
カロリー
20g
タンパク質
78g
炭水化物
19g
脂質
13g
食物繊維
15g
糖類
451mg
ナトリウム
飽和脂肪酸 3 g · コレステロール 4 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
dry garbanzo beans/chickpeas
1 cup · sorted and rinsed
water
3 cups
oil
1/4 cup
garlic clove
1 · crushed
onion
1 medium · chopped
parsley
1/3 tablespoon · 1 sprig or about 1 teaspoon, chopped
salt
1/4 teaspoon
lemon juice
2 teaspoons
hot pepper sauce
1/3 teaspoon
plain yogurt, low-fat
1 cup
onion
1 medium · chopped
wheat pita bread
4 whole · pockets
flour
1/4 cup · as needed
tomatoes
sliced, optional
lettuce
optional
bread crumbs
optional - see note
作り方
- 1
Wash hands with soap and water.
- 2
Put beans and water in large pot and soak by the overnight or quick-soak method.
- 3
Cook until tender, about 2 hours. Add more water if necessary. Drain.
- 4
Slowly heat oil and sauté garlic and 1 onion until tender (5 to 7 minutes).
- 5
Mash cooked beans, sautéed vegetables, parsley, salt, lemon juice and hot pepper sauce until smooth.
- 6
With floured hands, form ovals with bean mixture (about 1/4 cup each). Roll in flour.
- 7
Fry falafel, with the remaining oil in skillet, until golden brown. Drain on paper towel.
- 8
Combine yogurt with remaining onion.
- 9
Serve falafel in pocket bread topped with yogurt.
出典: USDA MyPlate Kitchen · The Bold and Beautiful Book of Bean Recipes Washington State WIC Program
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