Falafel Pita Sandwich With Yogurt

Ingredients

• 3 cups dry garbanzo beans (chickpeas, sorted and rinsed)
• 3 cups water
• 1/4 cup oil
• 1 clove garlic, crushed
• 1 medium onion, chopped
• 1 teaspoon chopped parsley
• 1/4 teaspoon salt
• 2 teaspoons lemon juice
• 1/3 teaspoon hot pepper sauce
• 1 cup plain yogurt (low-fat)
• 1 medium onion, chopped
• Whole wheat pita bread
• Tomatoes, sliced (optional)
• Lettuce (optional)
• Flour (for rolling)

Method

1. 1 Soak garbanzo beans in water overnight or use quick-soak method. Cook until tender, about 2 hours, adding water if needed. Drain.
2. 2 Heat 1/4 cup oil in a skillet. Sauté crushed garlic and chopped onion until tender, 5 to 7 minutes.
3. 3 Mash cooked beans with sautéed vegetables, parsley, salt, lemon juice, and hot pepper sauce until smooth.
4. 4 Form mixture into ovals (about 1/4 cup each) using floured hands. Roll in flour.
5. 5 Fry falafel in remaining oil in skillet until golden brown. Drain on paper towels.
6. 6 Mix yogurt with remaining chopped onion. Serve falafel in pita pockets topped with yogurt and optional tomatoes and lettuce.