Pilot News Recipe of the Day: Falafel Sandwiches with Yogurt Sauce
These gyro-style sandwiches, made with chick peas and served in pita breads, bring Middle Eastern flavor to mealtime.
Prep Time : 1 hour
Makes 8 sandwiches
3/4 cup water
1/4 cup uncooked bulgur
1 can (15 oz) chick peas (garbanzo beans), drained, rinsed
1/4 cup chopped fresh cilantro
4 medium green onions, sliced (1/4 cup)
1 tablespoon Gold Medal® all-purpose flour
3 tablespoons water
2 teaspoons ground cumin
3/4 teaspoon baking powder
1/2 teaspoon salt
2 cloves garlic, finely chopped
4 pita (pocket) breads (6 inch), cut in half to form pockets
2 tablespoons vegetable oil
16 slices cucumber
8 slices tomato
1 cup Fat Free plain yogurt (from 2-lb container)
2 tablespoons chopped fresh mint leaves
1/4 teaspoon ground cumin
Directions: In 1-quart saucepan, heat 3/4 cup water to boiling. Stir in bulgur; remove from heat. Cover; let stand 30 minutes or until tender. Drain; set aside.
Meanwhile, in food processor, place chick peas, cilantro, onions, flour, 3 tablespoons water, the cumin, baking powder, salt and garlic. Cover; process, using quick on-and-off pulses 10 times or until well blended and coarsely chopped (mixture will be wet). Spoon mixture into large bowl.
Stir bulgur into bean mixture. Divide mixture into 8 equal portions, about 1/4 cup each; shape each portion into 1/4-inch-thick oval-shaped patty.
In 10-inch nonstick skillet, heat 1 tablespoon of the oil over medium heat. Place 4 patties in skillet; cook 8 minutes, turning once, until golden brown. Transfer patties to platter; cover to keep warm. Repeat with remaining 1 tablespoon oil and 4 patties. (Patties can be baked at 400°F for 20 minutes on a greased cookie sheet, turning once, but they won’t have the crisp crust that comes from cooking on the stovetop.)
Meanwhile, in small bowl, mix sauce ingredients.
To serve, spread 2 tablespoons sauce in each pita pocket. Fill each with cucumber, tomato and falafel patty.
Makes 8 sandwiches
The patties can be served in hamburger buns instead of pita bread.
1 Serving (1 Sandwich)
Calories 240(Calories from Fat 50),
Total Fat 5g (Saturated Fat 1g, Trans Fat 0g),
Total Carbohydrate 39g (Dietary Fiber 5g,Sugars 3g),