Falafel with Yogurt Sandwich

150 min · Serves 4

Based on a recipe from The Bold and Beautiful Book of Bean Recipes Washington State WIC Program, via USDA MyPlate Kitchen

What goes in

• 1 cupdry garbanzo beans
• 3 cupswater
• ¼ cupoil
• 1garlic clove
• 2onion
• 4.9 mlparsley
• 1.2 mlsalt
• 9.9 mllemon juice
• 1.6 mlhot pepper sauce
• 1 cupplain yogurt
• 4whole wheat pita bread
• ¼ cupflour
• tomatoes (optional)
• lettuce (optional)
• bread crumbs (optional)

How to cook it

1. Soak the chickpeas in water overnight or use a quick-soak method.
2. Boil the beans in the water for about 2 hours until soft, adding more water if needed, then drain.
3. Heat the oil in a pan and cook the garlic and one onion for 5 to 7 minutes until soft.
4. Mash the cooked beans with the sautéed onion and garlic, parsley, salt, lemon juice, and hot sauce until the mixture is smooth.
5. Shape the mixture into small ovals using about 1/4 cup for each, then coat them in flour.
6. Fry the falafel in the remaining oil until they are golden brown on all sides, then drain on paper towels.
7. Mix the yogurt with the second chopped onion.
8. Stuff the falafel into the pita pockets and top with the yogurt mixture.

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