This is a Middle Eastern classic. Stands are on every downtown street, as ubiquitous as McDonalds but much healthier.
INGREDIENTS | SERVES 6
- 1 cup dried garbanzo beans
- ½ cup chopped red onion
- 3 cloves garlic, peeled
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon ground cumin
- pinch of cayenne pepper
- 1 teaspoon baking powder
- 3 tablespoons all-purpose flour
- 3 tablespoons whole-wheat flour
- 2 cups vegetable oil
- 3 rounds of pita bread
- 6 tablespoons hummus
- 1 cup chopped fresh tomatoes
- 1 cup shredded lettuce
- ½ cup chopped cucumbers
- 6 tablespoons plain yogurt
- 2 tablespoons chopped fresh parsley
Soak the garbanzo beans in 3 cups of water overnight.
Drain the garbanzo beans and put them in a food processor with the red onion, garlic, salt, pepper, cumin, and cayenne pepper. Pulse until everything is combined and the texture is fine but not a paste.
Sprinkle the baking powder and flours over the mixture and pulse again until well combined. Refrigerate for 3 hours.
Heat the oil in a deep fryer or large pot to 375°F. Shape falafel mixture into small balls and fry 4 to 5 at a time. Drain on paper towels.
Cut the pita rounds in half and open them to create a pocket bread out of each half.
For each sandwich, spread the inside of a pita pocket with hummus, stuff a few falafel into it, and top with tomatoes, lettuce, and cucumbers. Drizzle yogurt over the top and sprinkle with parsley.
Protein: 12.55 grams
Carbohydrates: 51.72 grams
Fiber: 10.58 grams
Fat: 23.65 grams