Falafel Pita Sandwich With Cucumber Sauce |
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Prep Time: 30 Minutes Cook Time: 20 Minutes |
Ready In: 50 Minutes Servings: 6 |
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A Heart Smart® sandwich that's a low-fat, high fiber bargain. Served in whole wheat pita pockets and topped with a tangy cucumber sauce, your heart (and tastebuds) will love you. Note: the sauce needs to marinate - preferably for 24 hours - so plan ahead. Ingredients:
1/2 cup vinegar (i like apple cider vinegar) |
2 tablespoons fresh dill or 1 1/2 teaspoons dried dill |
3 tablespoons grated onions |
1/4 teaspoon fresh ground black pepper |
4 medium cucumbers, peeled, seeded and thinly sliced |
2 cups low-fat plain yogurt |
1 medium potato, nuked and peeled |
3 tablespoons canola oil |
2 small onions, finely chopped |
1 medium jalapeno pepper, seeded and minced (if you don't like heat, use banana pepper or poblano pepper) |
2 garlic cloves, minced |
1/2 cup fresh parsley, minced (plan on using the whole bunch, zaar editor doesn't do bunch) |
2 (19 ounce) cans garbanzo beans, drained, rinsed and well smashed |
1 tablespoon plain low-fat yogurt |
1 teaspoon paprika |
1 lemon, juice of |
6 whole wheat pita bread, cut in half |
2 cups shredded lettuce |
12 slices tomatoes |
Directions:
1. CUCUMBER DRESSING: Mix vinegar, dill, onions and pepper in a bowl.
2. Add cucumber slices and marinate overnight.
3. Drain; discard liquid. Stir in yogurt. Makes about 4 cups; more than enough for the sandwiches.
4. FALAFEL PATTIES: Preheat oven to 350ºF. Spray baking sheet with cooking spray.
5. Microwave potato for about 3 minutes; cool, peel and mash with a fork. Set aside.
6. Heat oil in skillet over medium heat and saute onions, jalapeno and garlic till soft; about 3 minutes. Stir in parsley and saute another minute.
7. In a large bowl, combine beans with onion mixture; mix well.
8. Stir in mashed potato, yogurt, paprika and lemon juice.
9. Form into 24 patties using 2 tablespoons mixture for each. (It's easier to spoon 2 tablespoons on baking sheet and form into rounds).
10. Place patties on baking sheet and bake for 10 minutes; turn patties over and bake for another 10 minutes.
11. Assemble sandwiches by placing 2 patties in each pita half. Top with lettuce and 1 tomato slice. Serve with cucumber dressing.
12. Serving = 2 pita halves with 4 patties and toppings.
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