These sandwiches are the perfect light, fresh-tasting vegetarian summer meal. The falafel are delicious and taste just as good as any falafel I’ve had from a restaurant (or maybe better because these are less oily than some). The yogurt sauce was light and not overpowering, a perfect complement, and I definitely recommend finishing your sandwich off with cucumber, tomatoes and arugula. Great combination. I listed the points+ values for the separate components of this recipe to accommodate different preferences (you may want to use more/less sauce, or you may want to serve the falafel outside a sandwich, etc). I was excited that these were so easy to make and they turned out fantastic. Take my advice and try them!
Falafel Sandwich with Yogurt SauceSource: adapted from Vegetarian Times
15 oz can chickpeas (also labeled garbanzo beans), rinsed and drained
3 T Tahini (sesame paste)
1 large egg
2 T lemon zest (this was about 2 lemons worth for me)
1 ½ t ground cumin
1 clove garlic, minced
1 t lemon juice
1 t ground coriander
½ t chili powder
¼ t salt
¼ c all-purpose flour
2 T finely chopped onion
2 T chopped parsley
½ t baking powder
4 t extra virgin olive oil
Yogurt Sauce Ingredients:
1 c plain fat free yogurt
1 ½ T chopped cilantro
1 T lemon juice
1 ½ t ground cumin
6 light whole wheat pita pockets (Weight Watchers brand recommended – only 3 P+)
1. In a food processor, combine the chickpeas, tahini, egg, lemon zest, cumin, garlic, lemon juice, coriander, chili powder and salt and pulse until the mixture is mostly smooth (still a little chunky). Pour the mixture into a large bowl and add the flour, onion, parsley and baking powder. Stir to thoroughly combine.
2. Divide the mixture to 6 equal balls and then flatten each ball into a patty. The mixture will be sticky. Working in batches if necessary, add olive oil to a large skillet (reserve some for each batch) and bring to medium-high heat. Add patties and cook 2-3 minutes on each side, or until golden brown. Line a plate with paper towels and transfer finished patties onto the plate.
3. To make the yogurt sauce, simply combine the yogurt, cilantro, lemon juice and cumin in a bowl and stir until thoroughly mixed.
4. To build your sandwiches, slice each pita pocket in half and line the bottom of each opening with arugula. Slice the falafel patties in half as well and place half a patty in each pita opening. Spoon your desired amount of yogurt sauce into the pitas. Finish by stuffing the pitas with a few cucumber slices and chopped tomatoes.
Yields 6 sandwiches. Weight Watchers Points Plus: 8 per sandwich (5 P+ per falafel patty, 0 P+ per 1 or 2 T of yogurt sauce, 3 P+ per WW brand pita pocket, 0 P+ for veggies)