Falafel Pita Sandwich With Cucumber Sauce
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.
MAKE IT SHINE! ADD YOUR PHOTO
INGREDIENTS
NutritionCUCUMBER SAUCE
- 1⁄2
- 2
- 3tablespoons grated onions
- 1⁄4teaspoon fresh ground black pepper
- 4
- 2cups low-fat plain yogurt
PATTIES
- 1
- 3tablespoons canola oil
- 2
- 1medium jalapeno pepper, seeded and minced (if you don't like heat, use banana pepper or poblano pepper)
- 2
- 1⁄2
- 2
- 1tablespoon plain low-fat yogurt
- 1teaspoon paprika
- 1lemon, juice of
BUILDING THE SANDWICH
- 6whole wheat pita bread, cut in half
- 2cups shredded lettuce
- 12slices tomatoes
Advertisement
DIRECTIONS
- CUCUMBER DRESSING: Mix vinegar, dill, onions and pepper in a bowl.
- Add cucumber slices and marinate overnight.
- Drain; discard liquid. Stir in yogurt. Makes about 4 cups; more than enough for the sandwiches.
- FALAFEL PATTIES: Preheat oven to 350ºF. Spray baking sheet with cooking spray.
- Microwave potato for about 3 minutes; cool, peel and mash with a fork. Set aside.
- 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.
- In a large bowl, combine beans with onion mixture; mix well.
- Stir in mashed potato, yogurt, paprika and lemon juice.
- Form into 24 patties using 2 tablespoons mixture for each. (It's easier to spoon 2 tablespoons on baking sheet and form into rounds).
- Place patties on baking sheet and bake for 10 minutes; turn patties over and bake for another 10 minutes.
- Assemble sandwiches by placing 2 patties in each pita half. Top with lettuce and 1 tomato slice. Serve with cucumber dressing.
- Serving = 2 pita halves with 4 patties and toppings.
Advertisement