Falafel Sandwiches

Ingredients · for 4 (scales to your household)

• 4 Green onions $1.13
• 2 Garlic cloves, each cut in half $0.06
• 1/2 cup Packed fresh flat-leaf parsley leaves $0.83
• 2 teaspoons Dried mint $0.20
• 1 can Garbanzo beans $2.45
• 1/2 cup Plain dried bread crumbs $0.67
• 1 teaspoon Ground coriander $0.11
• 1 teaspoon Ground cumin $0.13
• 1 teaspoon Baking powder $0.04
• 1/2 teaspoon Salt $0.03
• 1/4 teaspoon Cayenne (ground red) pepper $0.03
• 1/4 teaspoon Ground allspice $0.08
• Nonstick olive-oil cooking spray not counted
• 4 Whole-wheat pitas $1.64
• 1 Accompaniments: sliced romaine lettuce $2.00
• 2 Ripe tomatoes $1.18
• 1 Onion $0.60
• 1/2 cup Nondairy plain yogurt $1.01

Per-ingredient cost is the amount this recipe uses at the lowest Canadian price we have on file; the per-serving total above adds the range up to the dearest price and for buying whole packages.

Method

1. In food processor with knife blade attached, finely chop green onions, garlic, parsley, and mint. Add beans, bread crumbs, coriander, cumin, baking powder, salt, cayenne, and all spice; blend until a coarse puree forms.
2. Shape bean mixture, by scant 1/2 cups, into eight 3-inch round patties and place on waxed paper. Coat both sides of patties with nonstick cooking spray.
3. Heat nonstick 10-inch skities high heat. Add half of patties and golden brown, about 8 minutes Transfer patties to paper towds.
4. with remaining patties.
5. Cut off top third of each pizza Place two warm patties in eacza choice of accompaniments.
6. EACH SERVING WITHOUT ACCOMPAS calories, 14g protein, 68g carbotry (ig saturated), 10g fiber, Omg choses sodium