PREP: 25 minutes GRILL: 10 minutes MAKES 4 servings
1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
1⁄4 cup coarsely shredded carrot
2 tablespoons all-purpose flour
2 tablespoons fine dry bread crumbs
2 tablespoons snipped fresh parsley
2 tablespoons olive oil
3 cloves garlic, halved
1 teaspoon ground coriander
1⁄2 teaspoon salt
1⁄2 teaspoon ground cumin
1⁄8 teaspoon ground black pepper
4 pita bread rounds
1 recipe Cucumber Yogurt Sauce
2 cups shredded romaine lettuce
Diced tomato (optional)
1 For patties, in a food processor combine the drained beans, carrot, flour, bread crumbs, parsley, 1 tablespoon of the olive oil, the garlic, coriander, salt, cumin, and pepper. Cover and process until finely chopped and mixture holds together (should have some visible pieces of garbanzo beans and carrots). Shape mixture into four 3-inch patties, about 1⁄2 inch thick. Brush both sides of patties with the remaining 1 tablespoon olive oil. Wrap pita bread rounds in foil.
2 For a charcoal grill, grill patties and pita bread on the greased rack of an uncovered grill directly over medium coals for 10 to 12 minutes or until patties are brown and pitas are heated through, turning once halfway through grilling. (For a gas grill, preheat grill; reduce heat to medium. Place patties and pita bread on grill rack directly over heat. Cover and grill as above.)
3 Spread the Cucumber Yogurt Sauce over pita bread rounds. Top with romaine, falafels, and, if desired, diced tomato.
PER SERVING: 452 cal., 13 g total fat (2 g sat. fat), 1 mg chol., 1,126 mg sodium, 69 g carb., 8 g fiber, 15 g pro.
Cucumber Yogurt Sauce
In a small bowl combine 1⁄3 cup plain low-fat yogurt; 1⁄4 cup shredded and seeded cucumber; 2 tablespoons tahini; 2 cloves garlic, minced; and 1⁄4 teaspoon salt. Cover and chill for at least 20 minutes.
Vegan Icon make it vegan
Substitute soy yogurt for the dairy yogurt in the Cucumber Yogurt Sauce.