{"id":3094,"date":"2022-01-12T13:00:10","date_gmt":"2022-01-12T21:00:10","guid":{"rendered":"https:\/\/wasnap-ed.org\/live-well\/?p=3094"},"modified":"2024-12-04T07:04:54","modified_gmt":"2024-12-04T15:04:54","slug":"falafel-with-yogurt-sandwich","status":"publish","type":"post","link":"https:\/\/wasnap-ed.org\/live-well\/falafel-with-yogurt-sandwich\/","title":{"rendered":"Falafel with Yogurt Sandwich","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"
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Prep time<\/strong>: 15 minutes | Cooking time<\/strong>: 30 minutes | Servings<\/strong>: 4<\/p>\n\n<\/div>\r\n\n<\/div>\n\n

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Ingredients<\/h2>\n\n\n\n
    \n
  • 2 cans of garbanzo beans (15-ounce)<\/li>\n\n\n\n
  • 1 tablespoon + 1\/4 cup vegetable oil<\/li>\n\n\n\n
  • 1 clove garlic (minced)<\/li>\n\n\n\n
  • 1 medium onion (chopped)<\/li>\n\n\n\n
  • 1 teaspoon parsley (1 sprig or about 1 teaspoon, chopped)<\/li>\n\n\n\n
  • 1\/4 teaspoon salt<\/li>\n\n\n\n
  • 2 teaspoons lemon juice<\/li>\n\n\n\n
  • 1\/3 teaspoon hot pepper sauce<\/li>\n\n\n\n
  • 1 cup plain yogurt (low-fat)<\/li>\n\n\n\n
  • 4 Whole Wheat Pita bread (pockets)<\/li>\n\n\n\n
  • flour<\/li>\n\n\n\n
  • tomatoes, sliced (optional)<\/li>\n\n\n\n
  • lettuce (optional)<\/li>\n\n\n\n
  • bread crumbs (optional)<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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    Live Well Tips<\/h3>\n\n\n\n
      \n
    • One cup of dried and soaked garbanzo beans can be used in place of canned.<\/li>\n\n\n\n
    • Garbanzo beans are a great plant-based source of protein.<\/li>\n\n\n\n
    • Use your favorite hot sauce or whatever is on hand!<\/li>\n<\/ul>\n\n<\/div>\r\n\n<\/div>\n\n
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      Directions<\/h2>\n\n\n\n
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      1. Wash hands with soap and water.<\/li>\n\n\n\n
      2. Open and rinse both cans of garbanzo beans with cold water. Drain and set aside in large bowl.<\/li>\n\n\n\n
      3. Slowly heat 1 tablespoon of oil and saut\u00e9 garlic and 3\/4 of chopped onion until tender (5 to 7 minutes).<\/li>\n\n\n\n
      4. Mix together garbanzo beans, saut\u00e9ed vegetables, parsley, salt, lemon juice and hot pepper sauce. Mash until smooth. If mix is too wet add breadcrumbs to thicken (may use up to 1 cup).<\/li>\n\n\n\n
      5. With floured hands, form ovals with bean mixture (about 1\/4 cup each). Roll in flour.<\/li>\n\n\n\n
      6. Fry falafel, with the remaining oil in skillet, until golden brown. Drain on paper towel.<\/li>\n\n\n\n
      7. Combine yogurt with remaining chopped onion and salt\/pepper to taste.<\/li>\n\n\n\n
      8. Serve falafel in pita pockets with sliced tomato and lettuce topped with yogurt mix.<\/li>\n<\/ol>\n\n<\/div>\r\n\n<\/div>\n\n
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        Cook Together! Making Recipe with Kids<\/h3>\n\n\n\n

        Falafel is an exciting sandwich to add more vegetables into your child’s diet. Use your child’s favorite vegetables in place of lettuce or tomatoes. Or, serve the falafel on its own with yogurt sauce on the side for dipping!<\/p>\n\n<\/div>\r\n\n<\/div>\n\n

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        Easy Tasks<\/h4>\n\n\n\n
          \n
        • Gather ingredients and equipment<\/li>\n\n\n\n
        • Rinse and pat dry all fresh ingredients<\/li>\n\n\n\n
        • Drain and rinse garbanzo beans<\/li>\n\n\n\n
        • Mix yogurt sauce<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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          Intermediate Tasks<\/h4>\n\n\n\n
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          • Measure and place all ingredients into bowl<\/li>\n\n\n\n
          • Juice lemons<\/li>\n\n\n\n
          • Roll out falafel balls<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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            Difficult Tasks<\/h4>\n\n\n\n
              \n
            • Chop garlic, onions and sandwich vegetables<\/li>\n\n\n\n
            • Mash together all ingredients<\/li>\n<\/ul>\n\n<\/div>\r\n\n<\/div>\n\n
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              Nutrition Facts<\/h2>\n\n\n\n

              Serving size 1 sandwich: Calories\u2013475; Protein\u201318g; Carbohydrate\u201363g; Total Fat\u201319g; Saturated Fat\u20133g; Cholesterol\u20134mg; Fiber\u201312g; Sodium\u2013408mg; Vitamin C\u20137mg; Vitamin A\u201311mcg; Iron\u20135mg; Calcium\u2013190mg<\/p>\n\n\n\n

              Adapted from The Bold and Beautiful Book of Bean Recipes, WA WIC Program<\/em><\/p>\n\n<\/div>\r\n\n<\/div>","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

              Try this recipe for lunch or dinner. Total time: 45 minutes | Servings: 4<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":0,"featured_media":3096,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_external_link":"","_expiration_date":""},"categories":[21,29,30,6],"tags":[],"gt_translate_keys":[{"key":"link","format":"url"}],"_links":{"self":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3094"}],"collection":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/comments?post=3094"}],"version-history":[{"count":3,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3094\/revisions"}],"predecessor-version":[{"id":4647,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3094\/revisions\/4647"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/media\/3096"}],"wp:attachment":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/media?parent=3094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/categories?post=3094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/tags?post=3094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}