Middle Eastern · Lunch
Fried Chickpea Ball Sandwich (Low-Calorie)
Chickpea patties seasoned with cumin, coriander and fresh herbs, pan-seared in a thin film of oil rather than deep-fried, tucked into pita with cucumber, tomato and a lemony yogurt-tahini sauce. The result stays crisp outside, tender inside, and lighter than the classic deep-fried falafel sandwich.
$3
20 minsPrep
10 minsCook
30 minsTotal
MediumLevel
Nutrition per serving
393Calories
16.8gProtein
13.9gFat
53.1gCarbs
8.9gSugar
12.6gFiber
612mgSodium
4mgChol
2.4gSat Fat
610mgPotassium
175mgCalcium
4.3mgIron
0.1mcgVitamin B12
14mgVitamin C
vegetarian
low-calorie
low-cholesterol
high-fiber
gluten-free-adaptable
low-calorie
Instructions
1
Prep
In a food processor, pulse the chickpeas, garlic, onion, parsley, cilantro, ground cumin, ground coriander, baking powder, chickpea flour, salt and pepper until coarse, sticky crumbs form.
2
Chill
Cover and refrigerate the mixture for 15 minutes until firm enough to shape without falling apart.
3
Shape
Form the mixture into 4 small patties about 1.5 inches wide, pressing each firmly to hold its shape.
4
Sear
Heat 1/2 tablespoon olive oil over medium heat; sear patties 3–4 minutes per side until deep golden-brown and they release easily, adding remaining oil halfway through if needed.
5
Build
Warm the pita briefly in the dry skillet over medium-low heat for 20 seconds per side, split open, layer in lettuce, cucumber and tomato, add the patties, drizzle with yogurt-tahini sauce and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz341g, drained and patted dry cooked chickpeas
- 4 cloves4 cloves garlic
- 11 small onion
- 4 tbsp4 tbsp parsley
- 4 tbsp4 tbsp cilantro
- 1 tsp1 tsp ground cumin
- 1 tsp1 tsp ground coriander
- 1/2 tsp1/2 tsp baking powder
- 2 tbsp2 tbsp chickpea flour
- 2 tbsp2 tbsp olive oil, divided
- 22 whole-wheat pita (about 2.2 oz/63g)
- 4 tbsp4 tbsp plain yogurt
- 2 tsp2 tsp tahini
- 2 tsp2 tsp lemon juice
- 22 small garlic clove
- 66 thin cucumber slices
- 44 thin tomato slices
- a small handful lettuce
- salt, to taste
- black pepper, to taste
