Middle Eastern · Lunch
Fried Chickpea Ball Sandwich (High-Protein)
Middle Eastern falafel-style sandwich with crispy pan-fried chickpea balls, hard-boiled egg, tahini-yogurt sauce, tomato, cucumber, and pickled turnip in warm pita bread. Finished with lemon and fresh herbs for a bright, protein-packed handheld meal.
$4
20 minsPrep
12 minsCook
32 minsTotal
MediumLevel
Nutrition per serving
712Calories
51.3gProtein
30.9gFat
66.8gCarbs
8.4gSugar
13.9gFiber
1380mgSodium
420mgChol
6.1gSat Fat
980mgPotassium
260mgCalcium
6.8mgIron
0.9mcgVitamin B12
18mgVitamin C
vegetarian
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Pulse drained chickpeas in a food processor with garlic, cilantro, parsley, onion, cumin, coriander, salt, and pepper until coarsely ground with visible texture, about 10 pulses.
2
Build
Transfer mixture to a bowl, crack in 1 raw egg, add baking powder and panko breadcrumbs, then stir until it holds together when pressed.
3
Chill
Cover and rest the mixture in the fridge for 15 minutes until firm enough to shape.
4
Shape
Roll mixture into 5 walnut-sized balls and coat evenly on all sides in the remaining panko breadcrumbs.
5
Fry
Heat olive oil in a nonstick skillet over medium heat and fry balls for 8–10 minutes total, turning every 2 minutes, until golden brown and firm.
6
Build
Hard-boil the remaining egg, slice it, and warm the pita in the skillet 30 seconds per side, then slice open along one edge.
7
Assemble
Stuff pita with lettuce, tomato, cucumber, pickled turnip, chickpea balls, and sliced egg.
8
Plate
Whisk Greek yogurt, tahini, lemon juice, and grated garlic clove until smooth, drizzle over the sandwich, and serve while warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 16 oz220g, from a 15 oz can, drained and patted dry cooked chickpeas
- 44 large eggs
- 4 cloves4 cloves garlic
- 4 tbsp4 tbsp fresh cilantro
- 4 tbsp4 tbsp fresh parsley
- 11 small onion
- 2 tsp2 tsp ground cumin
- 2 tsp2 tsp ground coriander
- 1 tsp1 tsp baking powder
- 1/2 cup60g panko breadcrumbs, plus 2 tbsp (7g) more for coating
- 1 tsp1 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 4 tbsp60ml olive oil, for pan-frying
- 22 whole wheat pita (about 2.5 oz/70g)
- 4 tbsp60g full-fat Greek yogurt
- 2 tbsp30g tahini
- 2 tsp2 tsp lemon juice
- 22 small garlic clove
- 44 tomato slices
- 66 cucumber slices
- 4 tbsp40g pickled turnip or gherkin slices
- a small handful lettuce
