Falafel Sandwiches

Serve these small, flat bean patties in Arabic bread pockets with lettuce, tomatoes, cucumbers, and tangy plain low-fat yogurt.

Yields: 4 sandwiches
Cook Time: 10 minutes
Total Time: 18 minutes


4 green onions, cut into 1-inch pieces
2 garlic cloves, each cut in half
1/2 cup packed fresh Italian parsley leaves
2 teaspoons dried mint
1 can (15 to 19 ounces) garbanzo beans, rinsed and drained
1/2 cup plain dried bread crumbs
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon baking powder
1/2 teaspoon salt
1/4 teaspoon ground red pepper (cayenne)
1/4 teaspoon ground allspice
Olive oil nonstick cooking spray
4 pitas (6- to 7-inch diameter)
Accompaniments: sliced romaine lettuce, sliced tomatoes, sliced cucumber, sliced red onion, plain low-fat yogurt


1. In food processor with knife blade attached, finely chop green onions, garlic, parsley, and mint. Add garbanzo beans, bread crumbs, coriander, cumin, baking powder, salt, ground red pepper, and allspice and blend until a coarse puree forms.
2. Shape bean mixture, by scant 1/2 cups, into eight 3-inch round patties and place on sheet of waxed paper. Spray both sides of patties with olive oil spray.

3. Heat nonstick 10-inch skillet over medium-high heat until hot. Add half of patties and cook 8 minutes or until dark golden brown, turning once. Transfer patties to paper towels to drain. Repeat with remaining patties.

4. Cut off top third of each pita to form a pocket. Place warm patties in pitas. Serve with choice of accompaniments.


Based on individual serving.

Calories: 365
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 1015 mg
Carbohydrates: 68 g
Fiber: 0.00 g
Protein: 14 g