Falafel with Yogurt Sandwich
점심보통

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.

3 h 35 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 sandwich (480g)

543

칼로리

20g

단백질

78g

탄수화물

19g

지방

13g

식이섬유

15g

당류

451mg

나트륨

포화지방 3 g · 콜레스테롤 4 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

  • 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

조리법

  1. 1

    Wash hands with soap and water.

  2. 2

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

  3. 3

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

  4. 4

    Slowly heat oil and sauté garlic and 1 onion until tender (5 to 7 minutes).

  5. 5

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

  6. 6

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

  7. 7

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

  8. 8

    Combine yogurt with remaining onion.

  9. 9

    Serve falafel in pocket bread topped with yogurt.

출처: USDA MyPlate Kitchen · The Bold and Beautiful Book of Bean Recipes Washington State WIC Program

AI 영양 추적 앱 Nutrola의 일부 — 모든 레시피에 검증된 매크로가 있어 한 번의 탭으로 기록할 수 있습니다.

Nutrola로 매 끼니를 기록하세요

AI 사진 스캔으로 이 레시피를 몇 초 만에 기록하세요.

Download on the App StoreGet it on Google Play