Baked Falafel Sandwiches with Yogurt-Tahini Sauce

Vegetarian
Health score
55%
Baked Falafel Sandwiches with Yogurt-Tahini Sauce
45 min.
6
417kcal

Suggestions

Ingredients

  • teaspoon double-acting baking powder 
  • 0.3 cup bulgur uncooked
  • cups chickpeas cooked (garbanzo beans)
  • tablespoons flour all-purpose
  • 0.5 cup cilantro leaves fresh chopped
  •  garlic cloves 
  • 0.5 cup green onions chopped
  • tablespoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • tablespoon juice of lemon fresh
  • 0.8 teaspoon salt 
  • cup whole-milk greek yogurt plain (such as Fage Total Classic)
  • tablespoon tahini (sesame-seed paste)
  • inch tomatoes 
  • 0.3 cup water 
  • 0.8 cup water 
  • 16.8 ounce flatbreads white mediterranean style (such as Toufayan)

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • whisk

Directions

  1. To prepare sauce, combine the first 3 ingredients, stirring with a whisk until blended. Cover and chill until ready to serve.
  2. To prepare falafel, bring 3/4 cup water to a boil in a small saucepan; add bulgur to pan.
  3. Remove from heat; cover and let stand 30 minutes or until tender.
  4. Drain and set aside.
  5. Preheat oven to 42
  6. Combine chickpeas and the next 9 ingredients (through garlic) in a food processor; pulse 10 times or until well blended and smooth (mixture will be wet). Spoon chickpea mixture into a large bowl; stir in bulgur.
  7. Divide mixture into 12 equal portions (about 1/4 cup each); shape each portion into a 1/4-inch-thick patty.
  8. Place patties on a baking sheet coated with cooking spray.
  9. Bake at 425 for 10 minutes on each side or until browned.
  10. Spread about 2 1/2 tablespoons sauce onto each flatbread. Top each flatbread with 2 falafel patties, 2 tomato slices, and chopped cilantro, if desired.

Nutrition Facts

Calories417kcal
Protein18.64%
Fat10.93%
Carbs70.43%

Properties

Glycemic Index
68.13
Glycemic Load
7.62
Inflammation Score
-7
Nutrition Score
25.370000041049%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.04mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
1.64mg

Nutrients percent of daily need

Calories:416.99kcal
20.85%
Fat:5.31g
8.17%
Saturated Fat:0.65g
4.05%
Carbohydrates:76.99g
25.66%
Net Carbohydrates:64.23g
23.36%
Sugar:7.68g
8.54%
Cholesterol:1.67mg
0.56%
Sodium:721.32mg
31.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.37g
40.74%
Manganese:2.51mg
125.26%
Selenium:43.44µg
62.06%
Fiber:12.76g
51.06%
Folate:186.84µg
46.71%
Phosphorus:392.29mg
39.23%
Iron:6.12mg
33.98%
Copper:0.62mg
30.98%
Vitamin B1:0.46mg
30.7%
Magnesium:117.37mg
29.34%
Vitamin K:26.14µg
24.89%
Vitamin B6:0.4mg
20.23%
Zinc:3mg
19.99%
Vitamin B3:3.47mg
17.37%
Calcium:154.98mg
15.5%
Potassium:519.93mg
14.86%
Vitamin B2:0.25mg
14.47%
Vitamin B5:1.1mg
11.04%
Vitamin E:0.93mg
6.19%
Vitamin C:4.85mg
5.88%
Vitamin A:256.97IU
5.14%
Vitamin B12:0.23µg
3.89%
Source:My Recipes